Sciatica Stretch – The Best Relief Treatment

The most common reason for the sciatica sensation is because of a herniated disc in the spine that presses on a lumbar or sacral nerve root.

The treatment recommended from the start is most often pain killers and to stay as active as possible. For about 90% of people, the sciatica symptoms will resolve by itself in less than six weeks. Surgery may be an option if it lasts more than six weeks and the pain still is severe. Surgery may speed pain recovery, but its long term benefits are unclear and complications are always a factor.

Symptoms of Sciatica Nerve Pain

The medical condition Sciatica is often described as a shooting pain, that goes from the lower back, down the leg all the way to the foot in some cases. It usually occurs suddenly after incorrect, heavy lifting or other strenuous activities, though it can build up gradually as well. Symptoms are typically only on one side of the body followed by lower back pain.

Pain that radiates from your lower back into the side/back of your legs is the most common symptom or sign of sciatica. It can feel like a mild ache, a burning sensation or a sharp, severe pain. You might also feel numbness, tingling, and weakness sensation in your leg or foot. Prolonged sitting, standing, sneezing, coughing, lifting, twisting, or straining might make the pain worse.

The Best Stretch For Pain Relief

The best stretch for relieving pain from sciatica nerve pressure is the Pigeon Stretch.

  1. Start on the floor on all fours.
  2. Slide the right knee forward toward your right hand and place your right foot on the other side of your left knee keeping the right knee at an angle.
  3. Slide your left leg back all the way behind you on the floor, with the top of the foot on the ground and toes pointing back.
  4. To keep your back safe, keep your hips square to the floor.
  5. You can either stay in this upright position or gradually fold the upper body forward, resting your head on a pillow, yoga block or on your hands.
  6. Take deep breaths.
  7. Stay in this position for as long as you like, all from 10 breaths up to five minutes or more.
  8. Repeat on the other side.

The Longest Nerve In Our Body

As mentioned Sciatica usually starts with a herniated disk in your lower spine pressing on the nerve roots. Our spinal bones are separated by flexible, flat and round, cushioned disks of connective tissue. The soft center of a disk can begin to push out when it gets worn down, (this is what is called a herniated disc), because of an injury or improper posture. When this occurs it may put pressure on the nerves surrounding it, causing a lot of pain.

The sciatic nerve starts in your lower back and splits to run through your hips, buttocks, legs and feet on both sides and is therefore the longest nerve in our body.

Sciatica Relief Treatment

Sciatica can be cured or managed with a number of different treatments. When the cause of sciatica is disc herniation, it most often resolves by itself over a few weeks time to a couple of months. That is why the initial treatment over the first 6–8 weeks usually is very cautious and conservative. Most people with sciatica get better in a few weeks without surgery. Over-the-counter pain killers like ibuprofen can help relieve pain, although they should be only a short-term solution.

Recommendations of putting cold packs on your lower back for a couple of days and than switching to hot packs for a few days after that are sometimes given. Also, stretches for lower-back and sciatic pain relief is recommended.

Your first instinct might be to rest and take it easy when you have sciatica, because of the excruciating pain when moving but it’s actually more important to keep up your daily movement as much as possible. If you sit still, the nerve will continue to be irritated in that spot, sitting is actually the worst position our body can be in. When you stay in motion, you will reduce the inflammation, doe to increased blood circulation.

If the pain lasts more than 3 months, doctors will start looking into the possibility of surgery if not home remedies, stronger medication or physical therapy has made a difference.

As an alternative medicine treatment, acupuncture has been shown to improve sciatica-related pain in some cases.

MagniLife Leg and Back Pain Relief Cream

As an alternative remedy for short-term pain-relief you may want to try a product called Leg & Back Pain Relief Cream. This cream combines seven active ingredients to relieve burning pains and tingling sensations.

About the product:

  • FAST ACTING RELIEF: applies easily and penetrates quickly to relieve common aches and pains such as pins & needles sensations, burning, tingling, shooting, stabbing and aching pains that may be worse when sitting, walking or sleeping.
  • NATURAL INGREDIENTS: Consists of nourishing ingredients such as Aloe and fruit & plant extracts to heal the skin in a natural way.
  • NON-GREASY & FAST ABSORBING: Applies easily and deeply penetrates to quickly target the problem area without leaving an external greasy residue or irritation
  • QUALITY INGREDIENTS: Free from petroleum and mineral oils that can sit on the surface and promote bacteria growth.
  • Another great ‘Health From Nature” homeopathic product from MagniLife and proudly made in the USA.

If you are interested you can find MagniLife Leg and Back Pain Relief Cream here.





Lower Back Pain Relief – Self Treatment

Every bone in our body, every muscle and fiber, plays a part and interacts with each other for us to be able to move around pain free and effortlessly. If we hurt ourselves in any way and any of these vital parts is damaged or disrupted it is highly likely we will experience some kind of back pain, in some cases even severe back problems. Problems like fractures to bones, disks or muscles, broken backs or as in my case slipped herniated disks. With one exception being disease, almost every back pain condition is caused by incorrect movement or continuous strenuous activities and actions.

The complexity of the human body makes it hard to pinpoint the cause for back pain. Various aspects of our makeup can lead to back pain as the connective tissues, the central nervous system and spinal columns all interact.

Even though many succeed, there are a high risk that surgery can lead to major complications, including severe back pain. Even if you damage a shoulder ligament, you can take measures to avert surgery and relieve your pain through self treatment and exercise.

The most common cause of back problems is obesity. Being overweight is stressful and strenuous one our ligaments, joints and muscles throughout our body. By choosing correct fitting, comfortable shoes and loosing weight, we would be able to relieve the strain and even reverse the problems.

How To Relieve Pain From Herniated Disks

It is possible to learn how to lean and bend correctly, lift heavy without disrupting or hurting your back, curl to relieve pain, lose weight if we need to, wear correct fitting comfortable shoes, and o much more.

It is possible to reduce pain and agony from herniated slipped disks when curling up in a proper fetal position.

How To:

Lay down one your side, preferably with a cushion or pillow under your head for comfort and curl up your knees to your chest. Place a cushion or pillow between your knees to avoid pressure or discomfort. Do not fold to tightly and keep your hips down.

Low Back Pain Survival Guide – Review

I would like to give you my review of a great resource of information for learning how to relieve back pain. It is a book called “Low Back Pain Survival Guide” By Morgan Sutherland.

This book talks about causes and reasons for different kinds of back pain. Explaining how the can occur and shows how you can relieve pain and discomfort in the problem areas of your back and fitting these remedies into our daily lives.

The author Morgan Sutherland shows the reader how to correct your posture while standing and sitting. Gives you a number of back strengthening exercises with the help of stretching, toning and using resistance bands. The language is easy to understand with clear instructions and diagrams.

I have tried a great variation of remedies to help when my back problems are acting up and this book is one of the greatest resources i have come across so far. I have been using the program outlined in Morgan’s book time and again and I can honestly say I haven’t felt this good in a long time.

You can get the complete information about the book and several bonuses all in digital form here.

If you are like me and rather have a paperback copy of the book you can find it here.

Back Pain And Inappropriate Shoes

Wearing the wrong kinds of shoes can make your back feel stressed. Inappropriate shoes can hurt our posture and give an unnatural curve in our back, which probably will cause back problems sooner or later. For instance, high heels will cause your weight to move forward, corrupting the posture and arches of the back and eventually pain will follow. This is a condition called spondylolisthesis.

The best recommendation for appropriate shoes is orthotic/orthopedic shoes that will support our feet and help the joints and muscles in our knees, hips and back. Using orthotic shoes has proven to help correct our posture, the natural curve in our spine and reduce aches, pains and even injuries related to the abnormal conditions. If you suffer from a diagnosis such as osteoporosis, gait or other back pain supportive orthotic/orthopedic shoes can be of great help, relief and benefit.

Stretching To Avoid Back Pain – Find Relief

In addition to appropriate fitting shoes, stretch workouts, practicing leaning, sitting and lifting the correct way is also imperative to reduce and relieve our back pain problems.

A misaligned spine can lead to back pain. When we are lifting, leaning or sitting incorrectly we are misaligning our spine and hurting our back. Too many of us (me included) are or have been lifting heavy while relying on our back to hold the weight. To lift proper, the use of our legs is extremely important, the strength lies in our thighs and buttocks, our largest muscle groups. Do not lift at a distance, try to keep the weight as close to the body as possible to avoid injury or strain in your back.

Stretch exercises is a great way to avoid and relieve back pain because it promotes fluid and blood flow in our muscles, this is helping the body to flush away toxins and promote healing if needed.

  • Hamstring Stretch

Lay down on your back on a firm surface, like the floor. Grab the back of your leg with both hands above your knee or as high as you can reach. Keep your hips on the floor and gently pull your leg toward you, keeping it as straight as possible.

Hold that stretch for 30 seconds, twice for each leg.Be sure to keeping your abdominal contracted while bringing your legs up, to keep your back from straining.

  • Knees to chest stretch

Lay down on your back, keep your knees bent, feet to the floor. Keep your abdominal contracted and with both hands pull your left knee to your chest.

Hold the stretch for 20 seconds.

With your abdominal contracted, try to straighten your right leg for a deeper stretch. If you feel any discomfort in your back, leave your right leg bent. Do this stretch with the other leg for 20 seconds. Repeat twice for each leg.

  • Back Hip Muscle Stretch (Lying Down)

Lay down on your back with your knees bent and feet to the floor. Contract your abdominal, cross your left leg, rest your foot on the right knee and flex your foot. Put your hands behind your right knee and pull it towards your chest.

Hold this stretch for 30 seconds and then repeat with your other leg.

You can do this same stretch sitting on a chair. Come to the edge of the seat and sit up tall. Keep your feet flat on the floor and your knees in a 90 degree angle. Contract your abdominal and place your left ankle on your right knee, flex your foot to protect your knee joint. Gently place your hand on your knee, pressing it down slightly. If you do not feel a stretch in your back hip muscle try leaning forward a little.

Hold the stretch for 30 seconds and repeat with your other leg.

  • Thigh Muscle Stretch

Lay down on your left side, rest your head on your arm and a slight bend in the left knee. Contract your abdominal and seize hold of the top of your right foot bringing your heel toward your glutes.

Hold stretch for 10 seconds.

Try to straighten your leg for a 6-second count, but hold it in place with your hand. Relax and stretch your heel toward your gluts again for 30 seconds. Repeat on the other side.

  • The Plank.

Get into a plank position on the floor with feet hip width apart placing your elbows directly under your shoulders. Contract your abs and try to pull your belly button toward your spine. Keep your back straight and engage your legs and glutes the entire time.

Hold this pose for 1 minute if possible. If it is too hard, stay in this position for as long as you are able and work yourself up to a minute.

  • The Side Plank

Lay on your side with your forearm on the floor under your shoulder, stack one foot on top of the other. Contract your abdominal and press your forearm into the floor to raise your hips, so that your body is straight from your ankles to your shoulders.

Hold this pose for 30–60 seconds. Repeat on the other side.

  • Bird Dog

Get down in an all-fours position, contract your hamstrings, gluts, and lower back. Lift up and straighten your left leg and right arm while maintaining proper alignment.

Hold for 10 seconds, go back to starting position and do the stretch again six times total.

Switch and perform the exercise on the other side, six times, 10 second holds.

  • Glute Bridge

Lay on your back with your hips and knees bent to 90 degrees with your feet flat on the floor. Place your arms by your sides, palm to the floor. Take a deep breath in, and as you breathe out, lift your hips off the floor until shoulders, hips, and knees are in a straight line.

Hold this pose for 4 seconds and repeat 15–20 times.

Self-treatment for Back Pain Relief

So to sum it up, I am no fan of surgery or medical treatment, I greatly believe in self-treatment and have found amazing help in simple stretching exercises that can be done in the comfort of my own home.

I love walking, (leisurely or power walking) and that is also a fantastic exercise for strengthening your back, but it is imperative to have supportive, appropriate shoes so you won’t hurt, strain or injure your back further.

Now.. Get to stretching, people!!




Back pain… In my case, lower back herniated discs is the most excruciating feeling I have ever felt and don’t ever want to feel again.

Pushed right into the world of back pain

In my mid 20’s I was working in a warehouse, packing up food supplies on pallets to send out to stores all day long, five days a week. And no, I was not lifting and bending the right way when working, not even close. The bosses were breathing down my neck every step of the way, pushing me to go faster and faster, minimal resting was allowed.

It was bound to happen, wasn’t it? Young and oblivious, that day hit me like a ton of bricks, that day when my lower back said enough is enough. I will never forget that day, falling down on the floor, not being able to move and bosses standing over me, yelling.

Now I’m older, hopefully a bit wiser, at least a bit more cautious and aware of when my body is sending me signs of discomfort to stop in my tracks and reevaluate what I am doing. Not ever letting anyone push me to that limit ever again were my body crashes and burns.

I’ve been researching ways to find relief in my back pain whenever it hits. Exercises to strengthen my body and avoid that feeling of excruciating pain.

That is what this website will focus on, I want to share my findings.

Back pain relief and self-treatment

I strongly believe in self-treatment and preventative exercises. I’ve been researching ways to heal myself without medication ever since my hernia occurred and I will keep searching for the rest of my life.

I’ve found a lot of self-treatment that has worked for me, but I am always interested in new science and developments within the subject, so I will keep moving forward. Hoping to be able to get the word out to my fellow back-pain-struggling friends.

Find pain relief for YOUR back pain

The search is hard, frustrating and discouraging most often. That’s why I want to gather the information for treating all kinds of back pain variations on this site. I want to gather as much information and knowledge as possible in one place, to make your search hopefully at least a little less frustrating.

If you ever need a hand or have a questions, feel free to leave them below and I will be more than happy to help you out.

All the best,





Find Relief For Your Back Pain