Best Exercises to Ease Sciatica Pain

The sciatic nerve is the longest and thickest nerve in the body. Inflammation of the sciatic nerve is called sciatica and it can cause a burning or shooting pain in the buttocks or a pain that goes all the way down the leg. The pain usually occurs only on one side. A slipped disc, bone spurs, piriformis syndrome, or a lower back injury could cause this. If you’re looking for ways to get rid of this pain, here are some exercises you can try to get relief from sciatica pain.

Exercises

• Prone to elbow prop

1. Take a prone position. With your elbows bent back, place your palms flat beneath your shoulders in front of you.

2. With your elbows bent, slowly press up to raise your chest.

3. After ten seconds of holding, lower yourself down.

4. Increase the length of your hold to 30 seconds, then 60 seconds, as it gets easier.

• Seated Figure-Four Stretch

1. Sit on a chair and make your feet touch the ground

2. Now, place one foot over the knee and then slowly lean forward

3. Make sure to keep your back straight and lean forward from your hips.

4. At this point, you’ll feel a stretch on back side of the hip.

5. Hold this position for 15 seconds, and then repeat it at least 3-4 times.

• Sciatic Nerve Slippage

This is also one of the best stretches for sciatica pain.

1. Maintain a straight back while sitting up straight on a chair.

2. Keep one foot planted on the ground and extend the leg across your body at the knee to face forward.

3. Lift your toes towards the ceiling and lower them back to the ground.

4. After around fifteen reps, try the same with the other leg.

5. If this hurts, bend your knee a little more.

• Hip Hinge

1. To maintain a straight back, start standing up straight and grasp a cane or broom behind your back along your spine.

2. Bend forward and hinge at the hips while maintaining a straight back. When you hinge forward, move your hips backwards.

3. Maintain this posture for two seconds, then stand back up and continue for roughly ten reps or until you feel tired in your muscles.

4. Keep your core and buttocks engaged to maintain a straight back.

• Triple Extension: (plantar flexion, hip extension, and knee extension)

1. Place your legs hip-width apart and face arm's length away from a wall. For support, place your hands against the wall.

2. While raising onto the heel of your standing foot, raise one leg towards your chest.

3. Hold for two seconds, then release the hold and repeat the exercise for ten sets or until your muscles start to feel the stretch.

Since sciatica has various causes, one exercise program doesn't work for everyone. Never force yourself through an exercise that doesn't feel right.