Low back pain and sciatica can make everyday activities painful, from standing to sitting to walking. While chiropractic care can address the root cause, incorporating gentle stretches at home can help relieve tension, improve mobility, and support long-term recovery.

Stretching for Low back and Sciatica Pain

At Green Chiropractic in Omaha, we see patients who benefit from combining in-office adjustments with simple, targeted exercises that reduce stress on the spine and nerves. Here are 5 stretches you can do safely at home to help relieve low back and sciatic pain:

1. Knee-to-Chest Stretch

Purpose: Stretches lower back muscles and relieves tension around the lumbar spine.

How to do it:

1. Lie on your back with knees bent and feet flat on the floor.
2. Bring one knee toward your chest, keeping the other foot on the floor.
3. Hold for 20-30 seconds, feeling a gentle stretch in the lower back.
4. Repeat on the other leg.

2. Piriformis Stretch (Figure 4 Stretch)

Purpose: Relieves sciatic nerve irritation caused by tight piriformis muscles in the glutes.

How to do it:

1. Lie on your back with knees bent.
2. Cross one ankle over the opposite knee, forming a “4” shape.
3. Gently pull the bottom knee toward your chest until you feel a stretch in the glutes.
4. Hold 20-30 seconds and repeat on the other side.

3. Seated Spinal Twist

Purpose: Increases mobility in the lower back and relieves tension along the spine.

How to do it:

1. Sit on a chair or the floor with legs extended or bent comfortably.
2. Place your right hand on the outside of your left knee and gently twist your torso to the left.
3. Keep shoulders relaxed and spine straight.
4. Hold for 15-20 seconds and repeat on the other side.

4. Cat-Cow Stretch

Purpose: Mobilizes the spine and reduces stiffness in the lumbar region.

How to do it:

1. Start on your hands and knees, shoulders over wrists, hips over knees.
2. Inhale as you arch your back (cow), lifting your chest and tailbone.
3. Exhale as you round your back (cat), tucking your chin and pelvis.
4. Repeat slowly for 8-10 cycles.

5. Hamstring Stretch

Purpose: Loosens hamstrings, which can pull on the pelvis and worsen low back or sciatic pain.

How to do it:

1. Lie on your back with one leg bent and the other extended toward the ceiling.
2. Loop a strap or towel around the foot of the extended leg.
3. Gently pull the leg toward you until you feel a stretch along the back of your thigh.
4. Hold for 20-30 seconds and switch legs.

Tips for Safe Stretching:

• Move slowly and avoid bouncing.
• Only stretch to a comfortable tension, not pain.
• Breathe deeply to help muscles relax.
• Perform 1-2 times daily for best results.

Why Chiropractic Care Complements Stretching

Stretching helps reduce tension and improve mobility, but underlying joint restrictions or misalignments can limit progress. At Green Chiropractic in Omaha, we restore proper spinal alignment with Chiropractic Biophysics, relieve nerve irritation, and create personalized plans that combine adjustments, targeted stretches, and postural guidance to address the root cause of low back and sciatic pain.

Take Action Today

If your low back pain or sciatica isn’t improving with stretches alone, it’s time to address the source. Schedule an appointment at Green Chiropractic in Omaha today and get a plan tailored to your spine, nerves, and lifestyle.