“Can you suggest some stretches for treating my sciatica pain?”

Most importantly for sciatica is to stretching the piriformis muscle that is inflamed and pushing on sciatic nerve. Focus on therapeutic nutrition- what’s deficient - change diet. Nutritional approach treats symptoms pf sciatica.

Activate and elongate meaning stretch a specific muscle of the gluteal (buttocks )region. There needs to be constant activity of your gluteal/piriformis muscle- otherwise your are developing a piriformis syndrome — a condition where inactivity of the piriformis muscles causes pain, numbness, and tingling in your butt and hips. Try to bring one knee opposite to your chest, hold for 5 seconds and then switch. You need to feel that stretch.

Gluteal bridges - helps to lengthen your hip flexors and takes away pressure from sciatica. Basically Lie on your back with hands at your sides, knees bent, and feet planted firmly on the floor.
Contract your glutes and raise your hips until your chest, pelvis, and knees are in a straight line.
Hold this position for 10 seconds, focusing on contracting the muscles in your glutes (butt).
Relax, then repeat one more time.
If you are young, pigeon stretch would be ideal -
Start on your hands and knees.
Bring one leg across your body with your knee bent.
Slowly lean forward until you feel a stretch in your glutes and external hip muscles.
Hold this position for 10 seconds, then switch legs and perform the stretch on the opposite side.
Relax for a few moments, then repeat one more time.

Hello, Yes I can give you some exercises and stretches to help with that. Id love to have a quick call with you to learn more about you and the sciatica history. Im available today at 1:30pm if that works for you. Please let me know and my number is 903-751-5499 *Dr. Samantha Ritz PT, DPT* Function Physical Therapy IAR Level 1 Dry Needling Certified LSVT BIG Certified https://www.functionphysicaltherapy.org/ https://www.instagram.com/drsam_thefunction_pt/ drsam@funtionphysicaltherapy.org

Suggesting stretches without proper evaluation is not recommended however you can do the hands and knee exercises as a first aid if you don't have bad knees or wrist. Hope this helps! Get Outlook for iOS<https://aka.ms/o0ukef>

Try hamstring stretches

Hamstrings stretch, pelvic bridging exercises are usually recommended. But without an evaluation, it's hard to advise further stretches.

Typically, stretching the hamstring, piriformis, and quadratus lumborum helps. But you should be looking to improve your core strength and spinal flexibility, which is only properly diagnosed and treated by seeing a physical therapist

General knee to chest and piriformis stretches can address some of your symptoms but for a individualized program consult your local PT.

Sciatica refers to pain traveling down the leg. Sciatica is a very loosely used term. I would highly recommend to be evaluated by a PT