Sciatica Pain Relief Exercises

Sciatica, also known as sciatic nerve pain, is a condition, in which the sciatic nerves are inflamed. They are the largest and longest nerves in the body, which start at the lower spine and continue down the buttocks and further go ahead from the back of the legs into the feet. The sciatica symptoms include tingling sensation in the feet, shooting pain, which can start in the lower back and move down to the buttocks, back of legs and/or feet. It is commonly observed, that sciatic nerve pain affects only one side of the body. Sciatic nerve pain is also known to affect pregnant women. There are different reasons, which can cause sciatica, which include herniated disc, muscular inflammation, etc. One of the sciatica treatment options include sciatica pain relief exercises. These exercises are very simple and can easily be done at home as well.

Sciatica Pain Relief Therapy using Exercises

In most cases sciatica pain goes away on its own, but not before it has stayed for anywhere between 6 to 8 weeks. This is when the sciatic nerve pain exercises come in handy. These exercises for sciatica leg pain help in reducing the intensity of the pain. In the sciatica pain relief stretches and exercises, it is important, that you strengthen the hip flexor, piriformis and abdominal muscles. However, it is seen, that people do certain abdominal exercises to strengthen the core, which aggravates sciatica pain. When you are doing the sciatica pain exercises, it is important, that you wear lose clothing. Let's see, which are the exercises for sciatica relief.

Exercise # 1
The first of the exercises for sciatica is knee to chest stretch. To do this stretch, lie on the floor or on any hard surface. Keep your lower back on the floor and extend the leg, which is not paining. Bend the leg, which is experiencing pain, at the knee and grasp the leg with your hands or with a belt or with a towel. Gently pull the knee towards your chest as much as you can. Hold the position for 10 to 20 seconds and release.

Exercise # 2
The next exercise in the sciatica pain relief lessons is the hamstring stretch. To do one of the best sciatica stretches, you will either have to use an exercise band or a towel. Lie down flat on your back and wrap the towel on the ball of the right leg, while you keep the left leg extended on the floor. Exhale and slowly lift the right leg up in the air. Straighten your leg, so that you feel a stretch in your hamstring. However, ensure, it is a stretch and not pain. Hold the stretch for some time, before you release the stretch.

Exercise # 3
This is an effective exercise to get rid of sciatica pain, which you should include in the sciatica pain relief workout. This exercise is known as knee stir. To do this stretch for sciatica, lie with your back on the floor and extend one leg on the floor. Bend the other leg at an angle of 90 degrees. Keep your body and pelvis still and slowly begin to make circles with the bent leg. Make 8 circles clockwise and 8 circles anticlockwise from the hip socket. While you are doing this exercise, you will have to ensure, that the lower part of the leg does not move, only the thigh in the hip socket should move. Slowly bring the leg back to the floor and repeat the exercise on the other leg.

Exercise # 4
This sciatica stretch is similar to the knee to chest stretch, however it is more intense as compared to the knee to chest stretch. To do this exercise, lie on your back and bend the right leg at the knee. Now slowly cross the right leg over the bent left knee. Gradually pull your left leg towards your chest. You will have to grasp your left thigh, when you pull the leg towards your chest. Release and repeat the exercise on both the sides.

Although these sciatica pain relief exercises can also be done during pregnancy, it is recommended, that you talk to your doctor, as they can exert significant amount of pressure on the stomach and the lumbar spine. These sciatica exercises to relieve pain do bring immense relief from pain, however, you will have to continue sciatica stretches, even after the pain has disappeared, as sciatica pain has a tendency to recur.