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The Ultimate Back Pain Relief Tips Blog

Sciatica Stretches Tip #10 - Calf Stretch

Posted by Illinois Back Institute on Wed, Jun 03, 2015 @ 05:05 PM

sciatica_stretch_10.2cNOTE: Please Read The Disclaimer at the bottom of this page BEFORE performing any stretches!

The tenth tip for our Sciatica Stretches is called the Calf Stretch! The Sciatic Nerve is the largest nerve in the human body and is about as wide as a thumb. It travels from the lower spine down through the legs and all the way down to the foot. Because of that, Sciatica pain can cause numbness or even soreness in the calf. The Calf Stretch can help relieve the pain present in the calf due to Sciatica.

To perform the Calf Stretch at home, you will need an open wall space that is free from any obstacles that may block or prevent you from doing the stretch.

How To Do The Calf Stretch At Home:

  • Stand facing the wall, about a couple feet away, with your toes pointing toward the wall.
  • Place both of your hands on the wall, at about shoulder height or slightly higher, and make sure your elbows are slightly bent.
  • With your left foot, take one step forward and bend that knee slowly. This will engage the amount of stretch you feel in the right calf muscle, so you should feel the stretch between the right knee and heel.
  • Make sure you keep your right knee straight while keeping the heel on the ground. Also make sure to keep your back straight.
  • Hold this stretch for about 20 seconds, then repeat 3 more times.
  • Switch legs and repeat.


This stretch will help alleviate pain that radiates into the calf and ankle. Remember, it is very important to keep your back straight while performing this stretch. 

People often do these stretches incorrectly. To watch the video of Dr. Amy explain and perform the hip flexor stretch, sign up for our tips by clicking the link in the headline below:

The 10 Best Sciatica Stretches with Tips and Videos!

Studies show that you can ease 60% of your sciatica pain by following these simple daily stretches.


By signing up for our free email series, you will receive ten tips from Dr. Amy (Doctor of Physical Therapy) that help you maintain a healthy back. Each tip is equipped with an educational video that teaches you how to perform the tip correctly.

In the Sciatica Stretches Emails You Will Learn:

  • “What to do” and “what NOT to do” when it comes to stretching your sciatica! Dr. Amy shows how we do the sciatica stretches at our clinics but also shows how they can be done at home.
  • You will learn simple solutions that will help ease your sciatica pain.
  • How to do daily tasks the right way so you don't make your sciatica worse.

The insight and value of these tips are beneficial to people who have existing sciatica pain and would like to prevent further damage. The Illinois Back Institute is dedicated to educating people. These tips allow us to help you one email at a time! Click on the headline above or the link below to sign up!

New Call-to-ActionDisclaimer: The content on this web site is for information purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.

All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without Illinois Back Institute permission. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.