Sciatic pain is more than just an occasional ache—it can radiate down the leg, disrupt sleep, and make simple activities like sitting, standing, or walking feel unbearable. If you’ve experienced sciatica, you know how it can interfere with your everyday life.
At Health First Chiropractic & Wellness, we help patients manage sciatica at the root, using a combination of chiropractic care, lifestyle strategies, and practical tools. One of the easiest and most effective ways to start feeling better? The figure-four stretch.
What Causes Sciatica?
Sciatica occurs when the sciatic nerve—the longest nerve in your body—is irritated or compressed, often by misaligned vertebrae, tight muscles (especially the piriformis), herniated discs, or inflammation in the lower back.
Common symptoms include:
- Sharp, shooting pain down one leg
- Numbness or tingling in the glutes, hamstrings, or calves
- Pain when sitting or standing for long periods
- Lower back pain that travels into the leg
If you’re feeling these symptoms, your body is telling you it needs realignment, release, and rest.
The Figure-Four Stretch: Sciatica’s Simple Relief
While sciatica often needs professional care, there is one stretch you can do at home that helps release muscle tension, improve flexibility, and reduce pressure on the sciatic nerve: the figure-four stretch.
How to Perform the Figure-Four Stretch:
- Lie on your back with both knees bent, feet flat on the floor.
- Cross your right ankle over your left thigh to create a “figure four.”
- Reach through the opening and gently pull your left thigh toward your chest.
- You should feel a deep stretch in your right hip and glute.
- Hold for 30 seconds, then switch sides.
Perform this stretch daily, holding 30 seconds on each side. Stay consistent and notice how your flexibility improves and your discomfort starts to ease.
Why Chiropractic Care Helps Relieve Sciatica
Sciatica is most often caused by pressure or irritation of the sciatic nerve, which originates in the lower spine and runs down through the hips, glutes, and legs. That pressure can come from a misaligned vertebra, herniated disc, tight muscles (like the piriformis), or inflammation in the lower back and pelvis.
Here’s how chiropractic care addresses the root of the problem:
🌀 1. Spinal Realignment Reduces Nerve Compression
When the spine or pelvis is misaligned, it can pinch or irritate the sciatic nerve. Chiropractic adjustments gently restore proper alignment, which relieves pressure on the nerve and allows the body to heal naturally.
💥 2. Eases Muscle Tension and Inflammation
Sciatica is often aggravated by tight glute or piriformis muscles and inflammation in the surrounding tissues. Chiropractic adjustments—combined with muscle work and stretching guidance—reduce muscular tension and improve circulation, promoting faster healing.
🧠 3. Supports Nervous System Function
Your spine houses your central nervous system, which controls pain signals, muscle contractions, and healing. Misalignments (subluxations) interfere with that communication. By restoring alignment, chiropractic care enhances nerve flow, reduces pain signals, and improves your body’s ability to self-regulate.
🏃♀️ 4. Improves Posture and Movement
Poor posture and repetitive movements (like sitting at a desk, driving, or carrying kids) can strain your spine and exacerbate sciatic pain. Chiropractors assess your postural habits and provide guidance on how to move smarter, sit better, and protect your back long term.
🔄 5. Prevents Recurrence
Chiropractic care is not just about symptom relief—it’s about correcting the underlying dysfunction. Regular adjustments, movement education, and personalized care plans help prevent future flare-ups and build resilience in your spine and nervous system.
At Health First Chiropractic & Wellness, we specialize in personalized, gentle, and effective care for sciatic pain. We combine chiropractic adjustments with lifestyle recommendations and therapeutic stretches (like the figure-four) to help you feel better, faster—and stay that way.
At HFC Wellness, we offer personalized care plans that include chiropractic adjustments, therapeutic exercises, and lifestyle guidance to help you move and feel better—naturally.
Relief Is Within Reach
You don’t have to live with constant nerve pain. By combining at-home stretches, professional chiropractic care, and smart supportive tools, you can ease discomfort, improve mobility, and reclaim your quality of life.
📍 Visit us at Health First Chiropractic & Wellness in Glen Allen, VA to begin your sciatica recovery journey.
💬 Try the figure-four stretch today— to support healing throughout your day.