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Sciatica occurs when one of the sciatic nerves is pinched or irritated. These nerves run from your lower back, through the buttocks and down the backs of the legs. This length makes them the two longest nerves in the body, but it also creates more chances to develop sciatica. Sciatica isn’t an easy condition to live with. One reason for this is that it can be very painful, but fortunately there are some ways physical therapy can help reduce sciatica pain. Here are two physical therapy stretches used for sciatica pain in Union, New Jersey: 

  1. Sitting pigeon pose

One issue common with sciatica is increased tension in the muscles of the lower back, buttock and leg. This increased tension can also lead to increases in your pain, but physical therapists can counter the tension with physical therapy stretches like the sitting pigeon pose. 

To start this stretching exercise, you’ll have to first sit down on the ground. You can also sit on a yoga mat if sitting directly on the floor is too uncomfortable. Once you’re seated, straighten both legs out in front of you, and you’ll be in the starting position for this stretch. 

From the starting position, bend your right leg up until your foot is flat on the floor, and then, rotate your leg and lay your right ankle on your left knee. Next, push your upper body forward until you feel a stretch in the right buttock and lower back, and hold this position for about 15 to 30 seconds before returning to the starting position. Repeat these same steps with the left leg to stretch the muscles on the other side of your body. 

  1. Standing hamstring stretch

Another physical therapy stretch that can help reduce sciatica-related pain is the standing hamstring stretch. The hamstring is a muscle in the back of your upper leg, and sciatica can increase tension in this muscle. In turn, this can make it more painful to walk or sit down for long periods of time. 

Start the standing hamstring stretch by moving to an area that offers plenty of space for you to bend over. Stand with your legs straight, and then cross your right leg over your left leg at the ankle. Once your legs are in position, slowly bend forward from the waist until you feel a moderate stretch in the back of your thigh. Make sure you’re keeping both knees straight but not locked, and hold this position for 20 to 30 seconds. After the time is up, return to the start position, and repeat the steps to stretch the other hamstring. 

Arrow Physical Therapy & Rehabilitation in Union, NJ, offers physical therapy for sciatica pain

Are you living with the pain of sciatica every day? Arrow Physical Therapy & Rehabilitation has a clinic in Union that can help you find ways to reduce sciatica symptoms. Our treatment plans are personalized to each patient, and we even offer complimentary screenings to get you started. 

Take the next step to get our help with your sciatica. Contact our team today for more information or to schedule an initial appointment. 

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