Do Stretches For Sciatica Nerve Pain Work?

Sciatica Treatment

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney


Stretches for sciatica nerve pain work,
but only when muscle spasms are released first!

stretches for sciatica nerve pain tree exampleMost people have been told to stretch tight muscles, but they haven’t been told that muscle spasms (trigger points) shorten the fibers and tie the muscles into tiny micro knots.

Here is an analogy that helps explain how muscle spasms cause pain.

Consider what happens if you have two trees, a big strong one and one that easily moves.  Tie a rope straight across from tree to tree.  If you pull on the rope it’s easy to see that the flexible tree bends.

stretches for sciatica nerve pain tree leanHowever, if you tie several knots in the rope the flexible tree leans over toward the strong tree.  Now if you try to stretch the rope to make the flexible tree stand up straight the knots put a strain on the points where the rope is tied.

Trying to stretch the rope causes the knots to tighten and overstretches the rope on either side of the knot.

This is what happens with your muscles.

In the case of sciatica, the muscle that crosses over your sciatic nerve is the piriformis.  When the piriformis is shortened by a muscle spasm, it places a downward pressure on the sciatic nerve, impinging the nerve.  This gets complicated because other muscles cause your pelvis to rotate and press the bone up into your sciatic nerve.

If you try to stretch the piriformis muscle, it causes the tight muscle to press down onto the sciatic nerve and can potentially tear the muscle.


 Release the Muscle Knots Before Beginning Stretches for Sciatica Nerve Pain

stretches for sciatica nerve pain reliefBefore stretching, it’s easy and essential to release the muscle that causes sciatica pain.

Lie on the floor, place the Trigger Point Therapy Ball or a new tennis ball onto the piriformis muscles (pictured left).

Ease onto the ball until it doesn’t hurt.  Then move the ball just a bit to search for other tender points.  Hold 30-60 seconds on each tender point to release the muscle knots.


Stretches for Sciatica Nerve Pain Can Now Commence Safely !

stretches for sciatica nerve painThis seated spinal twist is a great stretch for sciatica.

Make sure you are seated tall and exhale as you twist.  Hold for a minute and switch sides.




Wishing you well,

Julie Donnelly


These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

About The Author

julie donnellyJulie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

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