15 Sciatica Stretches for Spinal Decompression, Sciatica, Lower back Pain Relief

September 28, 2023
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Home Back Pain Fix

Discover 15 fantastic sciatica relief stretches you can do anywhere. You'll also learn spinal decompression stretches you can do at work or after a long day sitting to decompress the lumbar spine and get relief from sciatica nerve pain and lower back tension.
Learn how I healed from lower back pain and sciatica here:
-The sciatic nerve originates from the lower back through the hips, glutes, and travels down the leg and sciatica is the nerve pain we feel along the sciatic nerve when the nerve is compressed.
These stretches are meant to decompress the spine and sciatic nerve.
More chair stretches for sciatica here:

VIDEO STRETCHES BREAKDOWN:
1. Wall stretch: Stretch out your arms along the wall as high as you can without lifting your heels.
2. Desk/wall back stretch: Feet and hips are aligned. Let your chest drop. Use the desk or the wall.
3. Hamstrings scissor stretch: lengthen your legs and feel the stretch in the calves too.
4. Hamstrings Bench stretch: Keep your back straight and rotate your pelvis forward slightly. You don’t need to bend over to properly stretch the hamstrings.

4 SPINAL DECOMPRESSION STRETCHES TO RELIEVE LUMBAR SPINE COMPRESSION THAT CAUSES SCIATICA:

5. Desk spinal decompression: Bring your knees closer. Put your weight on your arms. Lean forward to shift the weight towards your arms. Relax your lower back.
Make sure your desk is heavy enough!
6. Bench spinal decompression: Support your weight with your arms and let your lower back drop. Lift your knees. Only your toes are touching the floor. Relax your lower back.
7. Chair spinal decompression version #1: Do this at the office to get lower back pain relief. Same instructions as using the bench.
8. Chair spinal decompression version #2: Stretch out your legs. Lift your upper body using the chair handles (like doing dips). Completely relax your lumbar spine and let gravity pull the tension down as you press up!

BACK TO STRETCHES:

9. Chair hip flexors stretch
10. Standing quad stretch
11. Sitting Piriformis Stretch
12. Nerve flossing: Strengthen one leg up and slightly round your back, then bend your leg back while slightly arching your lower back. Repeat for a few repetitions on each side.
13. Lunge hip flexor stretch
14. Frog position: Wide knees. Breathe deeply into your belly to decompress the lumbar area.
15. Wall inversion stretch

PROGRAMS:
▶Piriformis Control:
▶Piriformis Stretching Guide:
▶Back Pain Control:
▶Trapezius Control:

✮CHANNEL INFORMATION
Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.

✮FITNESS AND HEALTH DISCLAIMER
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