How to Get Sciatic Relief from This Stretch (Without Flexibility Holding You Back, Even If You Can Barely Move)
I came across this exercise a few years ago when I was training with Tracy Gates who is a renowned Osteopath that teaches Applied Kinesiology (AK).
I used to drive down to Gatwick airport as Tracy is based down in Sussex once per month for a year to learn muscle testing techniques. This was very achievable as it was pre-Kit & Florie.
A day marauding around Gatwick airport with Mummy whilst Daddy does some CPD is not an easy sell I can tell you that. Nor would I even attempt that!
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Who is this stretch for?
If you have pain that is going from your buttock and into your leg, then you could be suffering with sciatica. If you have had sciatica before you will know that it can be severely debilitating if left for too long. It is best to get on top of it as soon as you feel any discomfort in your back to prevent it from travelling down your leg and affecting your goals and activities.
Why is this stretch so good for sciatica?
I will never forget one of my first sciatica clients, he was called Phil and I saw him in a clinic in New Malden where I was working from 2014-2018. Phil and I had a good laugh, he was a member of a local golf club and was very fit and active playing golf, tennis, squash and even snooker at this club (I think it was in Richmond if I remember correctly).
He kept pushing his body to the max and was playing sport every single day, he was 60 years old. This doesn’t mean he should slow down, but as time goes on, we should spend more time on maintenance to allow our bodies to keep functioning at the level we want them too. That means a stretch routine, Pilates or a yoga class. This keeps the joints supple and will prime them for activity.
I remember Phil coming in one day limping and hunched over. He had overcooked it on a golf weekend, trying to play 18 holes each day, then tennis and then staying up late with the ‘guys’ having a few beers.
He could NOT move and limped into the clinic; I remembered what Tracy the Osteopath had told me about this stretch; ‘use this when your patient cannot even lie on the bed’. We used this stretch for Phil, for about 10 minutes which allowed him to straighten up slowly and he was able to lie down so I could adjust him.
If you are not in agony and can still walk upright this is still a great stretch to do to take pressure off your spine.
If you are unsure about this stretch or if it causes anymore complications, then stop and contact a medical professional. Do not do this stretch if you have any incontinence with your bowel or bladder, seek emergency help.
Step-by-Step Instructions for the Sciatica Stretch:
- Find a Sturdy Wall:
- Position yourself next to a wall, if the pain is in your left leg, put your right side up against the wall. Your left side should be facing out towards the room.
- Align Your Hips:
- Place your hips against the wall, creating a slight slant.
- Apply Gentle Pressure:
- Using your left hand (if the pain is on the left side), press on the top of your hip, not on the fleshy part, but on the pelvis itself. The goal is to push your hip gently into the wall.
- Stretch the Sciatic Nerve:
- You should feel a stretch along the side of your body, relieving pressure on the sciatic nerve. Hold this position for 30 seconds.
- Repeat the Stretch:
- Relax briefly and then repeat the stretch three times. If you feel pain on the other side, reverse your position and repeat the stretch.
- Maintain Proper Posture:
- Keep your shoulder blades back and your chin tucked in. Avoid hunching forward.
This is a great stretch to do throughout the day and should get our body ready for activity and help your mobility as well.
#SciaticaRelief #BackPainRelief
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