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Stretches to Avoid with Sciatica

sciatica nerve pain

For most of us, stretching feels great. Among the many benefits, stretching prevents injury, increases range of motion, improves posture, and reduces stress. However, if you have sciatica, certain stretches can do more harm than good.

What Is Sciatica?


Sciatica is a pain or sensation that occurs along your sciatic nerve. Often sciatica is caused by a bulging disc. Compression or irritation to the sciatic nerve can also cause sciatica. For example, when a person sits for extended periods of time, they are more likely to get sciatica.

Before you start your stretching routine, it is important to know what can make sciatica worse.

Avoid These Stretches If You Have Sciatica

Seated Forward Bend

A seated forward bend is when you have your legs extended in front of you, hip width apart. You lean over your legs toward your toes or shins. The stretch can cause tightness to the lower back, hips, and hamstrings. The compression can aggravate sciatica.

Revolved Triangle Pose


Revolved triangle pose is when you have legs are placed in a triangle position hip width apart. You lift the same arm of the leg that is in front. Twist toward that arm to revolve the twist. This pose can feel like a deep stretch if you have a pain-free back. However, the pose can easily overstretch your hips, back, and hamstrings which can aggravate sciatica.

Hurdler Stretch


A hurdler stretch begins by sitting with your legs stretched out in front of you. Then bend one knee. Tuck the side of the sole against your hip. Lean forward to stretch. This is a great hamstring stretch for athlete. Although, The hurdler stretch should be avoided if you have sciatica. The position twists your hips and puts stress on your back.

Speak with your chiropractor if you have sciatica and would like to add stretching into your fitness routine. The wrong stretches can make sciatica worse. Doctor Sawyer in Santa Cruz, California is an experienced chiropractor who can help you with your sciatica pain. Contact us today!

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