Best Exercises for Sciatica Pain Relief

Best exercises for sciatica pain relief: Sciatica is the term used to refer to the pain radiating from the sciatic nerve, which starts at the lower back, passes through the hips, and goes down each leg. Often, the pain is felt only on one side of the body. Thankfully, if you suffer from sciatica, there are sciatica exercises to relieve pain that you can do at home to relieve yourself from pain and possibly even reverse your condition.

But first, what causes sciatica pain in the first place? Sciatica pain can be traced to different ailments, such as tumor growth and a damaged nerve, often associated with diabetes. Or it could be because of a herniated disk or bone spur overgrowth.

Any of these conditions could lead to the sciatic nerve becoming pinched. And when that happens, your vertebrae or nerve becomes compressed, which leads to sciatic pain. And the good news is that specific sciatica exercises can help relieve the pain.

Below are 6 of the best exercises for sciatic pain relief. These include stretches for sciatica pain relief and other practical sciatica exercises to relieve pain.

Hamstring Stretch – Effective Stretches for Sciatica Pain Relief

  • Find a stable platform that is at least as high as your knees.
  • Stand in front of the platform and place your right leg on top.
  • Keep your leg straight, knees locked, and the toes are pointing up.
  • Lean as far forward as you can while keeping your back straight.
  • Hold the lowest position for 30 seconds. Make sure you take deep, steady breaths throughout the hold.
  • Straighten your back without removing your leg from the platform.
  • Rest for 10 seconds before repeating the stretch.
  • Repeat 3 times and do the same for the other leg.

Sitting Pigeon Pose – One of the best sciatica exercises to relieve pain

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  • Sit on a mat with your legs stretched out in front of you. Make sure your toes are pointing up.
  • Cross your right leg so that your right ankle is above your left knee.
  • Bend over to hold your left foot with both hands.
  • Hold the position for 30 seconds while breathing deeply.
  • Go back to your starting position and rest for 10 seconds before doing the same for the other side.
  • Keep alternating both sides until you have done 3 per leg.

Sitting pigeon pose is one of the best exercises for sciatica pain relief that works well once sciatica nerve location is pinpointed and concentrated on.

Knee-to-Shoulder Stretch – One of The Most Recommended Exercises for Sciatica Relief

  • Lie on a mat with a flat cushion or folded towel under your head.
  • Bend your knees and keep your feet planted firmly on the mat and shoulder-width apart.
  • Bend your right knee towards your left shoulder and clasp your hands around it to hold it down.
  • Hold this position for 30 seconds before repeating the same stretch with the left leg.
  • Alternate between both legs until you have completed 3 per leg.

Gluteal Stretch – Works the Best When Sciatica Nerve Location Is Known

  • Lie on a mat with a flat cushion or folded towel under your head.
  • Keep your knees bent, and feet planted firmly on the mat, about hip-width apart.
  • Clasp your hands behind your left thigh, just below the knee.
  • Pull your left leg towards your chest.
  • Hold this position for 30 seconds before releasing the stretch.
  • Rest for 10 seconds before repeating it on the same side.
  • Repeat on the same side 3 times.
  • Do the same for the other side.

Sciatic Mobility Stretch – Popular Stretches for Sciatica Pain Relief

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  • Lie on a mat with a flat cushion or folded towel under your head.
  • Keep your knees bent and feet around shoulder-width apart.
  • Bend your right knee towards your chest.
  • Clasp your hands below your right knee.
  • Slowly straighten the knee, so your leg is extended upward.
  • Hold the position for 30 seconds before returning to your starting position.
  • Repeat on the other side.
  • Keep alternating both sides until you have completed 3 per leg.

Cobra Pose

  • On a mat, lie on your belly while resting your upper body on your forearms. Your elbows should be tucked at your sides while your palms are flat on the mat beside your head. Also, your feet should be close together.
  • Push down on your hands to prop up your upper body. Be sure to keep your neck straight.
  • Hold your position for 10 seconds before going back to your starting position.
  • Repeat 10 times.

Final Thoughts on The Best Exercises for Sciatica Pain Relief

About 80% of adults suffer from lower back pain at some point. According to an article published by The BMJ in 2007, approximately 5 to 10% of them have sciatica. Now that you know of different stretches for sciatica pain relief and specific sciatica exercises to relieve pain, you should take advantage of them.

The good news is that these exercises for sciatic pain relief are not only for temporary relief but, in some cases, could reverse the condition for you permanently. So, try these exercises and do them regularly if you suffer from sciatica nerve pain.

These sciatica exercises have been studied and proven to work, primarily when the sciatica nerve location is known and the exercise activity is centered in that particular body region. So, start as soon as possible to get the relief you deserve soon.

Thank you for reading, and best of luck to you. And those are the six best exercises for sciatica pain relief that anybody can practice to get immediate relief.

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