3 Sciatica Exercises for Sciatica Pain Relief

If you suffer from sciatica pain, you might feel as if you don’t have any hope. You think you just have to live with the pain, but that isn’t the case. There are some exercises you can do that will reduce your current pain and prevent recurrences. Do these exercises on a regular basis in order to get the best benefits. Then, you can finally live a life free of sciatica pain.

  1. Stretch Your Hamstrings

If your hamstrings are too tight, they will put a lot of stress on your lower back. That, in turn, will make your sciatica pain worse. If you want instant sciatica pain relief, regular hamstring stretching exercises will do the trick.

Sit on the edge of a chair, with your hamstrings hanging off. Stretch your right leg out in front of your body and put your heel on the floor. Pull your toes toward your body. Position your body so your belly button is facing your thigh. Lock your spine in place and move your torso forward so it folds over your right leg. Hold your position for several seconds and then move on to the next leg. Repeat this a minimum of 10 times for each leg.

Since this is a simple exercise, you can do it several times a day. Try doing it when you’re watching TV or working at your desk.

  1. The Reclining Pigeon Pose

You don’t have to be a yoga master to benefit from the Reclining Pigeon Pose. This is one of the most beneficial sciatica exercises for sciatica pain relief, so be sure to add it to your list.

Start on your back. Bring your right leg up to your body. Hold onto your leg at the back of your thigh. Then, bring your left leg up and put your ankle on the top of your knee. Hold this for a few seconds and switch legs.

The more you do this, the more relief you will feel. It stretches the piriformis muscle, allowing for immediate relief from sciatica pain.

  1. Lunges

You might feel a sense of dread when you see the word “lunges,” but these aren’t like the lunges you do at the gym. They’re more like stretches.

Begin with your right leg forward and bend it at the knee. Your left leg should be stretched out on the ground. The top of your foot needs to be face down on the mat. Lift your torso up slowly and put your hands on your right thigh. Then, move your hips forward a slight bit and stretch out. If you’re feeling ambitious, raise your arms in the air. That will stretch it out even more. Hold your position for 30 seconds and switch legs.

In some cases, doing some simple exercises at home might not be enough. If you’re still suffering, call the Advanced Spine Center and make an appointment. The center can help eliminate your sciatica pain so you can enjoy your life once again.