Stretches for Managing Sciatica

Back Pain, Sciatica, Sciatic, Back AcheThat Pain in Your Sciatic Nerve

We live in a world with enough technology and medical advancements that you don't need to go on living with that pain in your sciatic nerve. You can just take a pill, and all the pain will go away within a matter of moments. That doesn't mean the underlying issue that is causing that pain will go away; it just means you won't feel it anymore.

Of course, since that medication would not be addressing the underlying issue, your Sciatica would flare up again. But you would still have that bottle of pills to help relieve your pain again, until it comes back. The cycle will continue until you do something to make it go away, and that something is to entrust your care to someone who knows how to get to the underlying cause of your pain.

Now, that person will never give you a bottle of pills, rather than will address the underlying cause of the problem by examining your upper cervical spine. That's because an upper cervical chiropractor—a doctor of chiropractic who only focuses on aligning the top two vertebrae in the spine—is focused on partnering with, to help you regain full mobility.

When your upper cervical chiropractor partners with you, they are doing so for your benefit. One thing they might do is to give you a list of exercises you can do at home that will help you in the healing process. It is important, though, that you only do those exercises on this list that your upper cervical chiropractor says are safe:

Sciatica Stretches

  • Lay flat on your back, pull the knee of your injured leg toward your chest with the corresponding hand, and gently pull your ankle toward the opposite thigh with your opposite hand. Hold it for 30 seconds, and then slowly bring it back to a resting position.
  • Lay flat on your back, cross the injured leg over your other leg, so the sole of the foot of the injured leg is flat on the ground. Pull the knee of the injured leg, which should be bent over the other leg, straight toward you with your hands.
  • Lay flat on the floor, pull both knees toward your chest, so the injured leg is crossed over your other leg. Place both of your hands behind the knee of the uninjured leg, and pull both legs toward you until the stretch is felt.

This is not a full list of exercises you can do to reduce the pain of sciatica, but we want to give your upper cervical chiropractor a chance to tell you which exercises he or say are the best for you.

Whichever exercises you do, you will want to do three sets, once a day. Hold each of these stretches for 30 second and then return your leg to its resting position. This will help you warm up your muscle, as well as it reduces the pain of your sciatica. Stretching is also always good for increasing range of motion and joint lubrication, as well as delivering nutrients and oxygen to the muscles.

All three of these stretches should be held for 30 seconds and then you should return your legs to a resting position, Make sure to do three sets, once a day. This will warm up your muscles and minimize the pain caused by your Sciatica. Stretching also increases your range of motion, lubricates your joints, and delivers nutrients and oxygen to your muscles.

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Dr. Pete Tsiglieris of Advanced Spinal Care in Redwood City, California is an Upper Cervical Specialist trained by the National Upper Cervical Chiropractic Association (NUCCA). His upper cervical clinic also serves San Mateo, Palo Alto, Menlo Park, San Carlos, and Sunnyvale. They are uniquely trained to correct problems in the upper cervical spine (upper neck). This vital area is intimately connected to the central nervous system and problems in this area have been shown to be an underlying cause of a variety of different health problems, including migraines and other headaches, carpal tunnel syndrome, neck pain, back pain and shoulder pain and weakness. More information can be found on our website at

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The Redwood City chiropractor who offers fast track resolutions to chronic pain with technically advanced NUCCA chiropractic, upper cervical diagnostic methods and treatment protocols.
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643 Bair Island Rd Ste 208
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