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Lower Back Stretches for Sciatica Pain

9 Min • Core
  • View on YouTube
    • Training Type Warm Up/Cool Down, Stretching/Flexibility
    • Equipment Mat, No Equipment
    • Membership Free


    Sciatica, also know as Piriformis Syndrome, can be down right miserable and can be, quite literally, a pain in the butt (and leg, and back). The pain can range anywhere from a minor annoyance to a debilitating ache targeting various areas in your legs, hips, butt, and lower back. No matter where it chooses to rear its ugly head, sciatica can be treated quite effectively with some simple low back stretches. As always, but especially with injuries and conditions like this, talk to your doctor or a physical therapist before you start any kind of exercise program - even stretching.

    This stretching video includes 8 moves that focus on all of the main areas in which sciatica pain can arise, helping to release the built up tension. It leads you through each exercise for the recommended holding time and gives verbal queues on form. When done regularly this stretching routine for the lumbar and legs can also help prevent further Piriformis Syndrome flair ups from arising in the future.

    When using this video to help recover from a current bout of sciatica, use a rotation of ice and heat before stretching. Alternate between a heating pad and an ice pack on your low lumbar region and upper hips for 30-45 minutes leaving each on for 5-10 minutes. Make sure you end your cycle with heat, then start the video while your back is still warm. It takes a bit of extra time but can drastically reduce your recovery period.

    You can always hold these positions for a longer time period to get more benefit.
    Repeat this routine multiple times a day if needed.
    Never push for more range of movement than is comfortable; it should never be painful.
    Stretching for long periods of time can loosen joints and temporarily increase your chances for injury during physical activity (do not stretch before a workout).