If you suffer from sciatica, you might think stretching is a good way to relieve pain and improve mobility. After all, stretching can loosen tight muscles, increase blood flow, and reduce inflammation. However, the question “Why does stretching make my sciatica worse?” is valid, as some stretching exercises can actually aggravate your sciatic pain, depending on the cause of your sciatica and the type of stretch you do.

Well, only sometimes. Some stretching exercises can worsen your sciatic pain, depending on the cause of your sciatica and the type of stretch you do. In this article, we’ll explain why stretching can sometimes aggravate your sciatica and what exercises you should avoid if you have this condition. We’ll also give you some tips on finding the best sciatica exercises for your specific situation and getting professional help from a Molalla chiropractor if you need it.

By the end of this article, you’ll better understand how stretching affects your sciatic nerve and what you can do to prevent or reduce your sciatic pain. You’ll also learn how to exercise safely and effectively without worsening your condition or risking further injury, which is essential for sciatica sufferers. So, let’s get started!

Key Takeaways

• Stretching can sometimes make your sciatic pain worse, depending on the cause of your sciatica and the type of stretch you do
• It would help if you avoided exercises that put too much stress or pressure on your spine and sciatic nerve, such as spinal flexion, twisting, heavy lifting, or high-impact
• You should do exercises that help relieve the pressure on your sciatic nerve and improve your function, such as spinal extension, hip flexion, hamstring stretching, core strengthening, and low-impact aerobic activity.
• You should consult a professional, such as a physical therapist or a Molalla chiropractor, who can assess your condition and prescribe the best exercises for your specific situation.
• You should also get professional help from a Molalla chiropractor, who can provide chiropractic adjustments, lifestyle advice, and a personalized treatment plan to address the root cause of your sciatica and improve your quality of life.

What is Sciatica and What Causes It?

Sciatica is a term that refers to pain, numbness, tingling, or weakness that radiates from your lower back down to your buttock, thigh, and lower leg. It’s usually caused by irritation or compression of the sciatic nerve, the largest and longest nerve in your body. The sciatic nerve runs from your lower spine, through your pelvis, and down to your feet, and it controls the muscles and sensations in your lower limbs.

Many things can cause sciatic nerve irritation or compression, such as:

• Herniated or bulging discs in your lower spine can press on the nerve roots that form the sciatic nerve.
• Spinal stenosis, which is a narrowing of the spinal canal that can squeeze the nerve roots

• Spondylolisthesis, a slippage of one vertebra over another, can cause spinal instability and nerve compression.

• Piriformis syndrome, which is a condition where the piriformis muscle in your buttock spasms and pinches the sciatic nerve

• Spinal tumours, infections, or injuries which can damage or inflame the nerve or the surrounding tissues

• Pregnancy can put extra pressure on the sciatic nerve due to weight gain, hormonal changes, and pelvic shifts.

Depending on the cause and severity of your sciatica, you may experience different types and levels of pain, ranging from mild to excruciating. In more severe cases, you may also have other symptoms, such as muscle weakness, foot drop, or bladder or bowel problems.

Why Stretching Can Make Your Sciatic Pain Worse

Stretching can help relieve your sciatica pain by loosening up the muscles and tissues that are putting pressure on your sciatic nerve. And in some cases, this might be true for individuals searching the internet for the best sciatic pain stretches. For example, if your sciatica is caused by piriformis syndrome, stretching the muscle can help reduce the spasm and release the nerve. Or, if tight hamstrings cause your sciatica, stretching them can help improve your posture and alignment and reduce the strain on your lower back.

However, in other cases, stretching can make your sciatic pain worse by increasing the pressure on your sciatic nerve or aggravating the underlying condition causing it. For example, if a herniated disc causes sciatica, stretching can worsen the disc herniation by increasing the pressure on the disc and pushing it further out of place. Or, if your sciatica is caused by spinal stenosis, stretching can exacerbate the narrowing of the spinal canal by pulling the vertebrae closer together.

The key to understanding why stretching can worsen your sciatic pain is to know what type of stretch you are doing and how it affects your spine and sciatic nerve. There are two main types of stretches: static and dynamic.

Static stretches are where you hold a position for a certain amount of time, such as touching your toes or pulling your knee to your chest. Static stretches can improve your flexibility and range of motion, but they can also be risky for people with sciatica, especially if done improperly or excessively. Static stretches can overstretch your muscles and ligaments, weakening them and making them more prone to injury. They can also cause your spine to flex or twist, increasing the pressure on your discs and nerve roots and worsening your sciatic pain.

Dynamic stretches are where you move your joints and muscles through their full range of motion, such as swinging your legs or doing lunges. Dynamic stretches can improve your blood circulation, warm up your muscles, and prepare your body for physical activity. They can also be safer for people with sciatica, as they do not put excessive stress on your spine and your sciatic nerve. However, dynamic stretches can still be harmful if they are done too fast, forcefully, or intensely, as they can cause your spine to move beyond its normal limits and injure your discs and nerve roots.

The bottom line is that stretching can be either helpful or harmful for your sciatica, depending on the cause of your sciatica, the type of stretch you do, and the way you do it. Therefore, you should not stretch blindly or randomly without knowing what you are doing and why you are doing it, particularly if you’re a sciatica sufferer. You should also not stretch to the point of pain, indicating that you are doing more harm than good. Instead, you should consult a professional, such as a physical therapist or a Molalla chiropractor, who can assess your condition and prescribe the best stretching exercises for your situation.

What Exercises to Avoid If You Have Sciatica

Now that you know why stretching can worsen your sciatic pain, you might be wondering what exercises you should avoid if you have sciatica. While there is no definitive list of exercises that are bad for sciatica, as different exercises can affect different people differently, there are some general guidelines that you can follow to avoid aggravating your condition or risking further injury. Here are some of the exercises that you should avoid if you have sciatica:

• Exercises involving spinal flexion include sit-ups, crunches, or toe touches. These exercises can increase the pressure on your discs and nerve roots and worsen sciatic pain. They can also weaken your core muscles, compromising spinal stability and alignment and potentially exacerbating back pain.

• Exercises involving spinal twisting include Russian twists, bicycle crunches, or golf swings. These exercises can cause your spine to rotate beyond its normal range of motion and injure your discs and nerve roots. They can also cause your spine to shift out of alignment, creating more imbalance and instability.

• Exercises involving heavy lifting include deadlifts, squats, or barbell rows. These exercises can put a lot of stress on your lower back and increase the pressure on your discs and nerve roots, potentially causing back and leg pain. They can also cause your spine to bend or twist, worsening sciatic pain. If you do lift weights, you should use proper form and technique and avoid lifting more than you can handle.

• Exercises that involve high impact, such as running, jumping, or skipping. These exercises can cause your spine to jolt or bounce and irritate your sciatic nerve. They can also cause your spine to compress or decompress and worsen your disc herniation or spinal stenosis. If you do cardio, choose low-impact options like walking, swimming, or cycling.

Of course, these are only some exercises you should avoid if you have sciatica pain, as there may be other exercises unsuitable for your condition or fitness level. The best way to know what exercises to avoid is to consult a professional, such as a physical therapist or a Molalla chiropractor, who can evaluate your condition and goals and design a personalized exercise program for you. They can also teach you how to do the exercises correctly and safely and monitor your progress and feedback.

What Exercises to Do If You Have Sciatica

While there are some exercises that you should avoid if you have sciatica, there are also some exercises that you should do to help relieve your sciatic pain and improve your function. These exercises address the root cause of your sciatica, whether it is disc herniation, spinal stenosis, piriformis syndrome, or something else. They also aim to strengthen your core muscles, improve your posture and alignment, and increase your flexibility and mobility. Here are some of the exercises that you should do if you have sciatica:

• Exercises involving spinal extension include cobra pose, bird dog, or back extensions. These exercises can help reduce the pressure on your discs and nerve roots and relieve sciatic pain. They can also help strengthen your back muscles and improve spinal stability and alignment.

• Exercises that involve hip flexions, such as the knee to chest, figure four, or pigeon pose. These exercises can help stretch your piriformis muscle and release your sciatic nerve. They can also help loosen your hip flexors and improve pelvic mobility and alignment.

• Exercises that involve hamstring stretching, such as standing hamstring stretch, seated hamstring stretch, or towel hamstring stretch. These exercises can help lengthen your hamstrings and reduce the tension in your lower back and sciatic nerve. They can also help improve your leg mobility and circulation.

• Exercises involving core strengthening include plank, side plank, or bridge. These exercises can help stabilize your spine and pelvis and support your lower back and sciatic nerve. They can also help improve your core muscles, essential for maintaining good posture and alignment.

• Exercises that involve low-impact aerobic activity, such as walking, swimming, or cycling. These exercises can help increase blood flow and oxygen delivery to your spine and sciatic nerve and promote healing and recovery. They can also help improve your cardiovascular health, endurance, and mood.

• These are some examples of exercises that you should do if you have sciatica, but they are not the only ones. Other exercises may be suitable for your condition and your fitness level, depending on your individual needs and preferences. The best way to find out what exercises are best for you is to consult a professional, such as a physical therapist or a Molalla chiropractor, who can tailor a specific exercise program based on your diagnosis, goals, and abilities. They can also monitor your progress and feedback and adjust your program.

How to Get Professional Help from a Molalla Chiropractor

If you have sciatica, you might benefit from professional help from a Molalla chiropractor, who can offer you a holistic and natural approach to treating your condition. A Molalla chiropractor can help you by:

• Performing a thorough examination and diagnosis of your spine and sciatic nerve, using various tests and imaging techniques, such as x-rays, MRI, or CT scan

• Identifying and addressing the root cause of your sciatica, whether it is disc herniation, spinal stenosis, piriformis syndrome, or something else

• Providing you with chiropractic adjustments, which are gentle and precise movements of your spine and joints, to restore your spinal alignment and function and relieve the pressure on your sciatic nerve

• Recommending you the best stretching and strengthening exercises for your condition and teaching you how to do them correctly and safely

• Advising you on lifestyle changes, such as diet, nutrition, hydration, sleep, stress management, and ergonomics, to support your overall health and wellness and prevent future sciatica problems

• A Molalla chiropractor can help you relieve your sciatic pain and improve your quality of life by enhancing your mobility, flexibility, and function. They can also help you avoid medications, injections, or surgery, which can have side effects, risks, or complications.

If you want professional help from a Molalla chiropractor, contact us today and schedule an appointment. Our team of experienced and qualified chiropractors is dedicated to providing you with the best care possible. We will work with you to create a personalized treatment plan that suits your needs and goals and help you achieve optimal results.

We look forward to hearing from you and helping you with your sciatica.

Summary

In this article, we have explained why stretching can worsen your sciatic pain and what exercises you should avoid if you have sciatica pain. We have also given you some examples of exercises that you should do to help relieve your sciatic pain and improve your function. We have also told you how to get professional help from a Molalla chiropractor, who can offer you a holistic and natural approach to treating your condition, including physical therapy for sciatica pain.

Here are some key points to remember:

• Stretching can be either helpful or harmful for your sciatica, depending on the cause of your sciatica, the type of stretch you do, and the way you do it.

• It would be best to avoid exercises involvingpinal flexion, twisting, heavy lifting, or high impact, as they can increase the pressure on your discs and nerve roots and worsen your sciatic pain.

• It would help if you did exercises involving spinal extension, hip flexion, hamstring stretching, core strengthening, and low-impact aerobic activity, as they can reduce the pressure on your sciatic nerve and relieve sciatic pain.

• You should consult a professional, such as a physical therapist or a Molalla chiropractor, who can assess your condition and prescribe the best stretching and strengthening exercises for your specific situation.

• You should also get professional help from a Molalla chiropractor, who can provide chiropractic adjustments, lifestyle advice, and a personalized treatment plan to address the root cause of your sciatica and improve your quality of life.

We hope you have found this article helpful and informative. If you have any questions or comments, please get in touch with us. We are always happy to hear from you and help you with your sciatica. Thank you for reading!

References 

• A 2023 review of studies on physiotherapy interventions for sciatica found insufficient evidence to say which type of exercise is best for sciatica and that individualized exercise programs may be more effective than general ones1.
• A 2024 study on sciatica exercises recommended by the NHS found that spinal extension exercises, hip flexion exercises, hamstring stretching exercises, and core strengthening exercises can help reduce sciatic pain and disability and improve quality of life2.
• A 2023 study on sciatica exercises to avoid and what to try found that spinal flexion exercises, spinal twisting exercises, heavy lifting exercises, and high-impact exercises can worsen sciatic pain and increase the risk of injury. That dynamic stretches are safer than static stretches for people with sciatica3.
• A 2023 study on sciatica stretches and exercises for pain relief found that sciatic nerve flossing exercises can improve the delivery of nutrients to the sciatic nerve and the surrounding muscles and improve flexibility, oxygenation, and inflammation4.
• A 2023 study on the difference between neurodynamic mobilization and stretching exercises for chronic discogenic sciatica found that both techniques can improve pain, disability, and range of motion but that neurodynamic mobilization can provide faster and more lasting results than stretching exercises5.