Best Exercises and Stretches for Relieving Sciatica Pain

Sciatica is a nerve pain that results from the lower back and extends from the back to the upper leg and lower leg. This is due to irritation of the sciatic nerve, which is the largest nerve in your bod. According to Harvard Medical School, 40% of people can get sciatica once in a lifetime. Sciatica can be caused by pinched nerves, aging, injuries, narrowing of the waist and, rarely, tumors. With proper medical care and physiotherapy, you can completely free yourself from this deadly pain. Read on to know the 12 best exercises and stretching of sciatica. But before that, let’s examine the most common symptoms of sciatica.

Common Symptoms of Sciatica

These are the most common symptoms of sciatica:

• Tingling or tingling in the legs
• Back pain that extends to the knees.
• The lower back, hips and legs are numb and weak.
• Difficulty while walking, running or moving legs.
• Trouble standing up
• Hip pain

12 effective exercises and stretches eliminate sciatica pain

Now, let’s look at the stretches you should do to reduce the pain of sciatica. And for lower back pain solutions you can read about tips for back pain relief.

1) Sitting pigeon posture

• How to do a sitting pigeon pose
• Sit on the mat with your knees bent. Lean back and hold your upper body by placing your fingertips on the carpet diagonally behind you.
• Lift the right leg and place it on the left knee. Make sure your right ankle is above your left knee.
• Gently swing the left leg from left to right.
• Do it 10 times before changing legs.
• Do it

3 sets of 10 repetitions for each leg.

2. Pigeon Lie Pose

• How to do a laying pigeon pose
• Lie on the mat. Bend your knees with your feet flat on the floor.
• Bend the left knee and place the left shin on the right knee.
• Lift the right leg off the floor, place the palms on the back of the right thigh and bring the right knee to the chest.
• Place your left palm on your left knee. Push the left knee and pull the right thigh.
• Hold for 10 seconds.
• Do the same with changing legs.

Do it 2 sets of 5 repetitions.

Also view: www.healthline.com/health/back-pain/sciatic-stretches for more details about pigeon lie pose

3. Shoulders directly opposite the knee

• How to do the knee by directing the opposite shoulder
• Lie on the mat. Bend the right knee. Hold your right leg with your hands and bring it to your chest. Sharpen your toes.
• Pull your knees to the left side of your chest.
• Hold for 10 seconds and then return to the starting position.
• Do the same with your left foot.

Do it 3 sets of 5 repetitions for each side.

4. Cat and cow poses

• How to make a cat and cow pose
• Pose like a table.
• Inhale and lower your stomach, but your hips and upper back still point toward the ceiling.
• Raise your head and look forward.
• Exhale and lower your neck. Stretch your middle back up. Make sure your shoulders are rounded and attracted to your ears.

Do it 2 sets of 10 repetitions.

5. Stretching sitting through dry bones

• How to do a stretch sitting through dry bones
• Sit on the mat with your legs straight forward.
• Cross the right leg on the left foot. Place your right foot near your left knee.
• Place your left hand around the outside of your back and place your right hand on the left side, diagonally in front of your right foot.
• Bend your body and lean your head toward the right knee.
• Hold this pose for 10 seconds.
• Repeat on the other side.

Do it 3 sets of 10 seconds continue on each side.

6. Sitting spinning the spine

• How to do a stretch sitting around the spine
• Sit on the mat with your legs extended in front of you.
• Bend your right knee and cross your right leg towards the outside of the left foot. Keep your left leg flexed.
• Place the fingertips of your right hand behind you, hug your right knee with your left hand and bring it to your chest.
• Inhale and stretch your back. Exhale and then turn your body to the right.
• For deeper stretches, place the left elbow to the outside of the right knee and turn the body to the right.
• Hold this pose for 10 seconds.
• Do this also on the other side.

Do it 3 games have 10 seconds for each side.

7. Forward pigeon poses

• How to make a dove forward
• Pose like a table.
• Place your left ankle near your right wrist. Slide the right leg back. Make sure your toes narrow.
• Bring the lower left leg closer to the groin.
• With support on the floor, straighten your back.
• Inhale and exhale 10 times before releasing this pose.
• Do this also on the other side.

Do it 3 games have 10 seconds for each side.

8. Stretch the shell

• How to stretch the shell
• Get on your knees and sit with your heels. Keep your fingers pointed and place your palms near your knees.
• Lean forward and put your chest on your knees. Keep your back straight and look at the mattress.
• Press your upper back up to face the ceiling without raising your hands, neck and hips.
• Hold this pose for 10 seconds.

Do it 5 games have 10 seconds.

9. Cow lying face pose

• How to make a cow face pose
• Lie on the mat. Bend your knees and bring them to your chest. Cross the right leg to the left, place each hand on each shin and support. Feel the stretch in the muscles of the lower back and buttocks.
• After 10 seconds, place your hands on each leg and hold for 10 seconds.
• Do the same with the left leg crossed to the right.

Do it 3 games have 10-20 seconds.

10. Pose of supine butterfly

• How to make supine butterfly
• Lie on the mat. Join the feet flexing the knees. After your feet stick together, pull them up so you feel the stretch in your thighs and groin.
• Keep both hands on both sides of your body with your palms flat against the floor. With your core and without lifting your feet off the floor, lift your knees to the ceiling.
• Stop for a moment and then press the knee to the starting position.

Do it 3 sets of 12 repetitions.

For more in depth: https://www.yogajournal.com/poses/reclining-bound-angle-pose

11. Supine exercise with a rotating body

• How to make a supine posture with a rotating body
• Lie on the mat with your hands on both sides and palms on the mat.
• Bend your right knee, keep your right foot on the floor and turn your body to the left.
• Keep your left leg straight, to the left, keep your right hand on the floor and count to 10.
• Return to the starting position and do the same on the other side.

Do it 3 sets of 2 repetitions for each side.

12. Pelvic Stretch

• How to stretch the pelvis
• Lie on your stomach with your stomach on the mat. Rest your head on the pillow and bring your hands close to the pillow, and palms pressed against the floor.
• Bend your right knee so that your legs and thighs are perpendicular to each other.
• Gently lift your hips so that your thighs lift off the floor.
• Hold this pose for a moment and then lower your hips to the floor.
• Do this five times before changing legs.

Do it 3 sets of 5 repetitions with each leg.

Tip: Do not lift your hips too high so that the lower abdomen does not lift off the floor.

These are the 12 best exercises and stretches for sciatica pain relievers. But how can these exercises help relieve pain? Read on to find out.

How does this exercise help relieve the pain of sciatica?

This exercise is aimed at the lower back, buttocks, hip flexors, hamstrings, quadriceps and abdominal muscles. This exercise helps calm the sciatic nerve, strengthen the spine and increase joint flexibility. This way you can speed up the healing process.

Doing this exercise will also help improve your mood, and the released hormones will make you feel good and help reduce the perception of pain.

And I also suggest to use the best recliner for sciatica pain relief. Because reclining chairs offer ergonomic sitting experience to your back and gives ultimate comfort to the spinal cord.

Remember, if you suffer from sciatica, you MUST consult a doctor. Those are the 12 exercises, as well as some suggestions to help reduce hip pain. Do it regularly. You will see the result clearly. Be sure to talk to your doctor before doing this exercise. Be careful!

Author Name: John Romance

Author Bio: I am John Romance, the Health Consultant at www.backpainchairslab.com. And offer ultimate Consumer Report in 2020 on Best Recliner for back pain relief. Get Consultancy about choosing the best budget office chairs for yourself. And read ultimate reviews of Serta and Herman Miller chairs.