10 Sciatica Stretches for Obese People

Sciatica is a type of back pain that is caused by irritation of the sciatic nerve. It is something that is common amongst people who are obese.

The reason why people who are overweight are more likely to suffer from sciatica is that the excess body weight can put a lot of strain and pressure on your spine and nerves within it, such as the sciatic nerve.

Furthermore, people who are obese are at a higher risk of getting a herniated disc, which is one of the main causes of sciatica as the disc can trap the sciatic nerve.

Sciatica can be a really uncomfortable thing to live with, and people often look for ways that they can relieve some of the pain.

In this article, there are 10 stretches that are great for people with sciatic who are overweight.

1 Cobra Pose

This is a great stretch for your spine and will help to really promote blood flow to the area to relieve pain.

  • Lie flat on your stomach
  • Place your hands directly under your shoulders
  • Inhale and live your chest, head, and shoulders
  • You should be looking in front of you
  • Keep your elbows slightly bent and your chest should be open
  • Keep your thighs, core, and lower back engaged
  • Hold for 30 seconds
  • Lower yourself back down to the floor
  • Repeat 1 to 3 times

2 Child’s Pose

You can place a cushion under your thigh, chest, and forehead for extra support and comfort.

  • Go down to the floor so you are on all fours
  • Place your knees directly under your hips
  • Place your hands flat on the floor with your arms outstretched straight in front of you
  • Whilst inhaling, allow your spine to extend, pushing your arms out a little further
  • When you exhale, bring your bum onto the heels of your feet
  • Lower your head towards the ground
  • Tuck your chin into your chest
  • Rest here for about 5 deep breaths

3 The Bridge Pose or Setu Bandha Sarvangasana  

  • Lie down flat on the floor
  • Bend your knees, keeping your feet flat on the floor, so the area under your legs makes a triangle
  • Inhale and press your lower back into the floor whilst lifting your hips and back into the air to make an arch
  • Press into your feet to help lift
  • Hold for a few seconds
  • Exhale and slowly bring your back to the floor
  • Relax, keeping your spine neutral, and keep your lower back slightly off the ground
  • Repeat 10 times

4 Legs-Up-The-Wall Pose

This is a great move to help relax your whole body and relieve tension.

  • Sit on the floor with your right side against the wall
  • Lie down in that spot
  • Swing your legs up against the wall
  • Keep your hips as close to the wall as feels comfortable
  • You can put a pillow under your head for comfort
  • Completely relax and allow your body to lay heavy
  • Remain in the position, with your legs raised against the wall for anywhere up to 20 minutes

5 Knees-to-Chest Pose

If you are feeling pain and tension in your hips, glutes or lower back then this is a great move for you!

  • Lie flat on your back
  • Bring both of your knees in towards your chest, so are you in a shape a little like a ball
  • Bring your hands around to the back of your thighs as you do this
  • Lift your head and bring your chin into your chest to increase the intensity of the stretch
  • Hold for about a minute

Alternatively, you can do this one leg at a time. So, bring one leg up into your chest and hold for one minute. Then repeat on the opposite side. This will help to make the stretch a little easier.

6 Reclining Pigeon Pose 

This move stretches your piriformis muscle, glutes and hips.

  • Lie flat on your back
  • Bring your right leg up so it is at a 90-degree angle
  • Interlock your hands behind your thigh
  • Lift the left leg and place the right ankle on top of the left knee
  • Hold for a few seconds
  • Repeat on the opposite side

7 Half Lord of the Fishes Pose

  • Sit on the floor
  • Take your right foot and place it to the outside of the opposite hip
  • Point your right knee forward or sideways, depending on which is more comfortable for you
  • Move your

8 Locust Pose

  • Lie down on your stomach
  • Interlace your fingers at the base of your spine
  • Your arms should be by your side with your palms facing the ceiling
  • Slowly, and with control, lift your chest, head and arms up
  • When you lift your arms, they should also be going slightly outwards, away from your body
  • At the same time, lift both of your legs up into the air
  • Alternatively, you can lift one leg at a time
  • The whole time you should be engaging your glutes, lower back and core
  • Hold for 30 seconds
  • Return to starting position
  • Repeat about 3 times

9 Half Moon Pose 

  • Stand up straight
  • Place your right foot in front of you
  • Bend your right knee
  • At the same time lift your left leg into the air keeping it straight
  • Your weight should now be entirely on your right leg
  • Your left leg should be parallel to the floor
  • At the same time reach down to the ground with your right hand
  • If you can, touch the ground or go as far down as comfortable
  • Your left hand should be next to your hip
  • Rotate your hips and torso so they are nice and open
  • Look straight towards the left
  • You can lift your left hand in the air to deepen the stretch
  • If you do this then look towards the ceiling at the same time
  • Hold for one minute
  • Release by lowering your left leg so you are back in your starting position
  • Repeat on the opposite side

10 Downward-Facing Dog 

This is a great move for aligning your body to help relieve pain.

  • Go down to your hands and knees
  • Your hands should be shoulder-width apart
  • Lift your legs off the ground so they are straight behind you with your toes still touching the ground
  • Lift your hips up and backward, towards the ceiling
  • Press into your hands to help lift your hips
  • Make sure that you keep your ears in line with your arms by bridging your chin towards your chest
  • Tilt your pelvis slightly forward by bending your knees (although not too much)
  • Hold for 1 minute
  • Return to the original position

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