If your sciatica is caused by piriformis tightness then you need to stretch and release the glute.
If it is caused but a lumbar disc bulge then this exercise won’t be as helpful, but taking care of your glutes is still a good idea!
STEPS for glute stretch:
1) Sit on the floor with one leg in front of you with the knee bent and the other leg straight out behind you.
2) Gently lean forward toward while keeping your spine straight. Imagine you are aiming your belly button/opposite shoulder to the front knee.
3) Hold this glute stretch for about 30 -60 seconds.
4) repeat on the opposite side.
Note for glute and piriformis stretch
The piriformis is difficult to reach muscle that runs from your sacrum to your thigh bone. When it begins to push against your sciatic nerve, often due to too much sitting, it can cause excruciating pain. A tight or inflamed piriformis can cause the piriformis syndrome.
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