Sciatic nerve stretches are exercises to reduce the pain caused by sciatica. Sciatica is a condition involving the pinching or compression of sciatic nerves, which then cause pain in the lower back and the lower limbs. The sciatic nerves are nerves which originate from the end of the spinal column down to the soles of the feet.

When these sciatic nerves are compressed, they cause pain in the lower extremities of the body. Here are some sciatic stretches that can alleviate the pain.

Both gastrocnemius play a major role in feet mobility and, therefore, is affected by pinched sciatic nerves. These are the calf muscles.

Perform the exercise by laying flat on your back with your hands on your sides. Lift your right leg and point with your heels (not your toes) and hold that position for 10 to 15 seconds. Slowly lower your leg. You can do this ten times or more. Perform this sciatic nerve stretch with the left leg as well. Proper respiration is also essential in performing these stretches.

Here is another great stretch.

Still flat on the floor, you can cross your right leg over your left and pull them towards your chest. Do this for at least ten times. Remember to inhale and exhale deeply while performing these stretches.

Sciatic nerve stretches also involve the lower back.

You can do this through bending exercises. Bend as low as you can without causing pain. Support your weight with your hands on your thighs. Do not bend or rise quickly as you may injure your back instead of helping.

You can do this sciatic stretch while you are sitting.

Sit comfortably with your back straight and your shoulders aligned with your neck and body. Stretch your leg and point with the sole, and then with the heel. Do this alternately for at least 10 times. This will stretch and strengthen thin muscles at the back of your ankles. This simple stretch of the sciatic nerves can do a lot in easing the pain.