Frog Exercise for the Sciatic Nerve

Sciatica refers to pain and numbness in the lower back or along the back of the leg. According to the National Library of Medicine, sciatica is caused by the sciatic nerve being pinched or compressed. (See Reference 1) While the best course of dealing with any chronic pain is to consult with a physician, sciatic pain can be reduced by implementing a daily routine of stretches. One option is the frog stretch, or butterfly stretch, which helps by stretching the inner thighs, groin and lower back.

  1. Positioning The Body

    • Get into position for the Frog Stretch by sitting on the ground and bending your knees until the soles of your feet touch. You will be making a butterfly shape with your legs. Pull your feet in as close to your groin as is comfortable to you. Straighten your back but be careful not to arch it. Remember to hold your abdominal muscles for complete support of the lower back. Be careful not to slouch; shoulders should be pushed back and down to maintain proper posture.

    Executing The Stretch

    • Begin by placing your hands in front of your legs on the floor and taking a deep breath in. As you exhale, slowly bend forward towards the floor. Try to keep the back straight and only go as far as is comfortable to you. Over exerting your muscles can result in additional injury. Hold the stretch for 15 seconds and then return to the upright seated position.

      To further the stretch, lean forward to place your hands on your ankles and your elbows on your knees. Apply gentle pressure with your elbows to your knees and press back with your knees as you continue to stretch forward.

    Alternate Stretch Positions

    • You can also retain benefits of the frog stretch from a lying down position. Lie on your back with your legs bent at the knee and your feet on the floor. Have your feet as close to your body as is comfortable. Either place your hands on your abdomen or to the side of your body on the floor, depending on what is most comfortable to you. Slowly move your knees outward toward the floor so you are again making a butterfly shape with your legs. Your legs might not reach very close to the ground, so you may want to use your hands or pillows to support your knees for comfort. To further the stretch, press gently on the knees to push your legs closer to the floor, while keeping your feet together. Hold the stretch for 15 seconds, and then use your hands to help your legs back to the starting position.

      A more advanced way to perform this stretch begins by lying on your stomach and bending your knees so the soles of your feet get as close to each other as possible. This is the stretch that looks most like an actual frog. You may use your forearms, elbows and hands on the floor in front of your chest for support and to help prop up your pelvis to your desired level of stretch. How low you can get your pelvis will depend on your personal level of flexibility. You can hold the position for about 15 seconds, but it is also a challenging position to try and relax in for a longer period of time to get a deep, solid stretch.

    Getting The Most From Your Stretch

    • When stretching, it is important to remember not to over exert your muscles. Every person's flexibility is different and the stretch will only be safe and effective if you do what is comfortable for you. The frog stretch is a fairly simple, low impact stretch that can be executed with different amounts of pressure to suit your personal needs. In addition to a regular routine of varying stretches, the frog stretch can assist in relieving sciatic pain.