Sciatica is a condition that causes debilitating pain in the sciatic nerve. This sciatic nerve starts from the lower back and runs down the hips and buttocks to the legs. Sciatica pain is described as a sharp pain that begins from the lower back and radiates down the legs. Usually in milder cases, the pain is felt till the hips but in severe cases, it radiates down to the toes.
Although various medical treatments and medicines are available, many people have found relief through various exercises. These exercises are specifically designed to promote flexibility, strengthen muscles, improve posture, and alleviate sciatic pain. In this guide, we bring you 10 Exercises for Sciatica that will relieve the excruciating pain.
10 Exercises for Sciatica
Here are the 10 Exercises for Sciatica that can help you find solace from the agony of sciatica.
1. Standing Piriformis Stretch
The standing piriformis stretch is one of the simple exercises among the 10 Exercises for Sciatica that targets the piriformis muscle. Let’s start with the steps:
- Start by standing tall on your legs with your feet hip-width apart.
- Now, slowly lift your right foot and place it over your left thigh, forming a four.
- Gently bend your left knee and lower your hip.
- This forms a position like you are sitting on an imaginary chair.
- Hold this position for 15-30 seconds. You will feel a stretch in the hip and buttocks area.
- Slowly, come out of the position and repeat the same step on the other side.
- Remember to breathe deeply throughout the exercise.
If you find it hard to balance without support, you can take support standing against a wall.
2. Seated glute Stretch
The seated glute stretch is an exercise out of 10 Exercises for Sciatica that focuses on gluteal muscles. Here are the steps:
- Sit on the floor with your legs extended, if you are unable to sit down you can sit on the chair.
- Now, slowly bend your right knee and cross it over your left leg. Make sure to keep your right foot flat on the floor.
- Gently, twist your torso and hug your right knee with your left arm. If you want support you can keep your right hand on the floor behind.
- Slowly press toward the right, and you will feel a stretch in your hip and glute.
- Be in this position for 15-30 seconds. Then, carefully come back to the normal position.
- Now repeat the same step on the other side.
- Breathe in and out with every change in the step.
3. Knee to Chest
This is one of the 10 Exercises for Sciatica that works on relieving tension in the lower back. Let’s see how to do this knee-to-chest exercise.
- Lie down with your back on the mat and bend your knees with your legs stretched on the floor.
- Now, gently grasp your right knee and bring it toward your chest.
- Hold this position for 15-30 seconds. You will feel a relieving stretch around your lower back.
- Slowly come back to the normal position and repeat the position on the other side.
- Inhale and exhale deeply with every step.
- Once you are comfortable with a single leg, you can try bringing both legs to your chest.
4. Standing Hamstring Stretch
In the catalog of 10 Exercises for Sciatica, the standing hamstring stretch helps to alleviate tension in the hamstrings. Here is how to perform it.
- To start with, get a chair and place it in front of you.
- Extend your right foot and place it on the chair with your toes pointing upwards.
- Keep your back straight and slowly lean forward. You will feel a stretch on your lower back and thigh.
- Be there in this position for 15-30 seconds and return to the initial position.
- Breathe deeply while performing this exercise.
5. Pelvic Tilts
Pelvic Tilts is another easy exercise from the 10 Exercises for Sciatica that eases the sciatica pain and discomfort. Take a look at the steps:
- Lie on your back on the mat. Bend your knees and keep your feet flat on the floor.
- Be in the neutral spine position, that is lower back with slightly curved away from the mat.
- Now, gently tighten your stomach muscles and flatten your lower back on the floor by tilting your pelvis upward.
- Hold in this position for a moment and relax.
- Repeat this motion in a controlled way and move slowly.
- Breathe in and out throughout the exercise.
6. Scissor Hamstring Stretch
The scissor hamstring stretch is the dynamic stretch from 10 Exercises for Sciatica. Let’s learn the steps:
- Firstly, stand straight with your legs wide apart.
- Now take a back step with your right leg and right heel slightly lifted off. Also, keep your left foot firm.
- Keep your back straight and hinge forward with your hips. Keep your right leg straight and try to reach your left foot or ground with your hands.
- You will feel a stretch in your hamstring and lower back. Be there for 15-30 seconds.
- Return back to the initial position and repeat the steps with the other side.
- You can bend your front leg if you feel discomfort. Additionally, inhale in and out throughout the exercise.
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7. Child’s Pose
The child’s pose is another gentle stretch among the 10 Exercises for Sciatica. Here are the steps:
- Kneel down on the floor with your knees hip-width spread apart and big toes touching each other.
- Slowly sit on your heels and fold your torso forward.
- Stretch your arms forward with your palm facing the floor.
- You can also opt for a more relaxed position with your arms alongside your body and palm facing upwards.
- Let your forehead relax on the floor while you focus on deep breathing.
- Depending on your comfort level, be in the position for 30 seconds.
- Gently come out of the pose and repeat the pose.
8. Wall Sits
Wall sits is one of the isometric exercises from the 10 Exercises for Sciatica that strengthens your spine and core. Let’s get started…
- Stand with your back against a wall with your feet shoulder apart.
- Stand straight 1-2 feet away from the wall.
- Now, slowly bend your knees and slide your back down the wall.
- Bend your knees till they form a 90 degree angle and your thighs should be parallel to the ground.
- Ensuring your shoulders are relaxed, engage your core muscles.
- Hold this position for 15-30 seconds or as long as you are comfortable.
- Slowly push your heel and come out of the position.
- Focus on breathing while you are performing.
9. Glute Bridge
From these 10 Exercises for Sciatica, the glute bridge exercise helps to build up the hamstring, glutes, and lower back. This is how to perform it.
- Lie down on your back on a mat with your knees bent and feet on the floor.
- Ensure your back is in a neutral position.
- Now, slowly lift your hips upwards by engaging your glutes and hamstring and pressing your heels.
- Your body should be parallel to the floor. Squeeze your glutes for 3-5 seconds and release.
- Gently lower your hips to the starting position.
10. Walking
Last but not least, one of the 10 Exercises for Sciatica is walking. The steady walking movement promotes blood circulation while strengthening the muscles around the spine. Here are some tips for walking effectively for sciatica.
- Initially, start with short walks for 5-15 minutes and gradually increase the duration.
- Wear well-cushioned shoes to absorb the impact.
- Choose flat surfaces to reduce the risk of injury.
- Drink enough water before and after walking.
Wrapping Up
Webmd Published about Sciatica Exercises for Pain relief Sciatica is a nerve-related problem that has been increasing in the population. But with proper guidance, medication, and exercises, this painful experience can be reduced. So, incorporate these effortless 10 Exercises for Sciatica and find relaxation in your torment. But always listen to your body to adjust the intensity of exercise. Additionally, consult your physician before you start any kind of exercise. For problems like sciatica, consistency is the key, so working out consistently with patience and dedication can help you to achieve a pain-free life.
