The best stretches you can do at home to help alleviate sciatic pain are two basic stretches: number one is to lay flat on your back, bring your knees to your chest, and hug your knees toward your chest and roll back and forth and that will help stretch the muscles in the lower back. It will also help open up the disc spaces in the lower back. There’s another stretch for the piriformis muscle that is very effective in helping alieve sciatic pain. The important thing is is to actually determine which of those two conditions is causing your sciatic pain and to get that looked at. That’s more important than actually doing the stretch at home. Then we can have some of our physical therapists help design a stretch program particularly for the condition.
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