Sciatica Exercises: The Best Stretches for Optimal Pain Relief
By
HealthPrep Staff
Knees To Chest
UnknownDreamstimeAlso known as the posterior pelvic tilt, the knees to chest stretch is relatively simple to do, and it can help loosen tight hip muscles. Bringing the knees to the chest stretches the muscles of the lower back, as well as allowing the decompression of the spine, which helps decrease the pain of sciatica. This stretch starts with lying completely flat, with the back on the ground. Bring one knee up toward the same shoulder, and grab the knee with both hands. Pull toward the same shoulder till a good stretch is felt. Hold for twenty seconds then alternate to the other leg. Repeat three times, with each leg, each time attempting to go a little deeper. Then lift both knees to the chest, grabbing each knee with the respective hand. As the same with the single knee, pull both knees to the chest. Hold for twenty seconds, repeating three times.
