Free Tip From Dr. Casteel

A Sciatica Relief Stretch You Can Do at Home

Struggling with lower back pain from a bulging or herniated disc? Try this gentle movement to loosen tight muscles and ease stiffness.

Before you start. Move slowly and gently. Never force a stretch, and stop right away if you feel sharp pain, numbness or discomfort. Every body is different, so if you are unsure whether an exercise is right for you, call and ask.

Why This Stretch Helps

When a disc bulges or herniates, it often pushes backward toward the nerves in your lower back. Gently arching your back in this position may help ease that pressure, along with the pain and stiffness that come with it.

This movement is called a prone press-up, sometimes known as the cobra. It is simple, takes only a minute or two, and can be done a few times a day.

How to do it

Lie face down with your hands flat on the floor under your shoulders, like you are about to do a push-up.

Keeping your hips and legs relaxed on the floor, slowly straighten your arms to lift your chest. Only go as high as is comfortable.

Hold for 1 to 2 seconds, then slowly lower back down.

Repeat up to 10 times. If the full press is too much, start by propping up on your forearms instead.

Tips for Best Results

Let your lower back and hips stay relaxed. Your arms do the work.

If the pain moves up toward the center of your lower back, that is usually a good sign.

If pain, numbness or tingling spreads further down your leg, stop and call us.

Consistency matters. A few short sessions a day work better than one long one.

When to See a Chiropractor

A bulging or herniated disc can press on nearby nerves, and stretching alone may not relieve that pressure. After an exam and X-rays, Dr. Casteel uses gentle adjustments and soft tissue care to take pressure off the disc and help you heal.

Learn more about back pain treatment

Still in pain?

Stretches help, but they cannot fix the cause. Dr. Casteel can.

Call (814) 682-9961

Evening hours Mon, Wed and Fri until 7 pm. Medicare and most insurance accepted.

More Free Tips

Sciatica relief stretch

Back pain exercises

These exercises are provided by Casteel Chiropractic of Tyrone for general wellness and are not a substitute for an exam. By following them at home, you agree that Casteel Chiropractic of Tyrone is not responsible for any injury that may result from performing them incorrectly or without supervision.