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The Ultimate Back Pain Relief Tips Blog

Sciatica Stretches #10 Calf Stretch

Posted by Dr. Jeff Winternheimer D.C. on Fri, Apr 11, 2014 @ 12:07 PM

sciatica stretchesYour #10 Sciatica Stretch is the Calf Stretch. The sciatic nerve is about the width of one’s thumb and travels from the lower spine all the way to the foot. Sciatica pain can cause calf soreness or even numbness. The calf stretch can bring relief to pain that is present in the calf. 

At the Illinois Back Institute we use a Wooden Board to do the Calf Stretch.

  • Start by placing one foot on the wooden board so that the heel meets the board and the carpet.
  • Gently lean forward onto the leg placed on the wooden board.
  • Keep your spine, hips and knees straight.
  • The opposite foot on the floor may come up and that is okay.
  • You should feel the stretch in the calf; back of the leg between the knee and the heel.
  • Hold this stretch for 20 seconds, repeat 3 times and switch legs.

How to do the Calf Stretch at home:

  • Find a free wall.
  • Stand facing towards the wall with your toes forward.
  • Place both of your hands on the wall; your elbows slightly bent.
  • Take one step forward with the left foot.
  • Bend your left knee slowly, which will engage the amount of stretch you feel in the right calf muscle (stretch should be felt between the knee and heel).
  • Keep you right knee straight (back leg) while maintaining the heel on the ground.
  • Keep your back straight.
  • Hold this stretch for 20 seconds, repeat 3 times and switch legs.

 sciatica pain relief resource center

It is very important to keep your back straight while performing this stretch. This stretch will help alleviate pain that begins to radiate into the calf and ankle.

These at home stretches are provided to relieve your back pain in conjunction to the treatment at the Illinois Back Institute we can heal your back pain naturally without drugs or surgery through Functional Disc Rehydration™.  For additional information on Functional Disc Rehydration, please visit the Request a Consultation at Illinois Back Institute. Our non-invasive treatment method has helped many people overcome sciatica and other back pain issues.

People often do these stretches incorrectly. To watch the video of Dr. Amy explain and perform the calf stretch click on the picture below to sign up for our Top 10 Sciatica Tips and Videos for Sciatica Stretches.

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