3 Exercises to Relieve Sciatica Pain

Category: Back Pain | Author: Stefano Sinicropi

sciatica exercises

Sciatica pain can arise from a variety of different conditions, like a herniated disc, degenerative disc disease, or spinal stenosis. Oftentimes sciatic nerve pain is characterized by pain in your buttock and upper leg, as well as numbness, tingling, burning or weakness in your leg and back. When these symptoms set in, most people want to sit back, relax and hope the pain goes away after a few days. It may seem like rest is a good option, but studies have actually shown that exercise is more effective at controlling symptoms than rest and relaxation.

If you’re suffering from regionalized pain in your lower back and upper thighs, your best bet is to develop a regular exercise routine. Here are three exercises and stretches you can add to your daily routine to help keep your sciatica pain under control.

Sciatica Pain Exercises

  1. Ankle Pullups – The first stretch involves lying on your back with your legs on the ground straight out in front of you. If you’re experiencing pain on the right side, pull your right knee towards your chest. Put your right hand on your right knee and your left hand on your right ankle. Slowly pull your right ankle towards the middle of your body. This will naturally push your knee out to the right, which will help relieve pressure on your sciatic nerve. Hold this position for 5 seconds, and repeat 10 times.
  1. Crossed Knee Raises – Stay on your back for this exercise. In this one, start with your knees bent and your feet flat on the ground near your buttock. Cross one leg over the other, keeping both legs bent. While in this position, position your hands behind the bottom knee and slowly pull your knee towards your chest. Hold this position for 30 seconds, and then switch sides.
  1. Kneeling Lunges – For this exercise, position yourself on all fours, but instead of resting on your hands, support yourself with your forearms. If your left leg is giving you pain, pull your left leg up towards your chest. Once it’s forward, cross your left leg underneath your right leg. Once in position, push your body up so you are supported by your forearms and your toes. When done correctly, you should feel a nice stretch in your buttocks. Hold this position for 15-20 seconds, then switch sides and repeat a few times.

If these exercises do not effectively reduce your low back pain, more in-depth treatments may be required. Contact a spine specialist today to discuss your options.

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