People with sciatica may find that certain exercises and stretches can help relieve pain and tightness in and around the sciatic nerve. Although sciatica generally goes away in time, these exercises can speed up the healing process.
Pain caused by science is especially difficult to treat, and it can sometimes be debilitating. Unlike other types of pain, sciatica does not improve with rest.
This article suggests different exercises that people can do to relieve sciatica and explains why they work. It also discusses the causes and symptoms of sciatica, possible preventative measures, and other treatment options.
Seven exercises and stretches
Most of the time, sciatica gets better, but some exercises and stretches can help relieve pain and help with recovery.
The movements below are responsible for increasing the strength and flexibility of the gluteus, piriformis, hamstrings, and lower back muscles.
A person is likely to achieve the best results by performing these movements regularly. However, different causes of sciatica affect the sciatic nerve in different ways, so not everyone finds all exercises helpful.
It’s important to note that exercise should create a stretch and tension in the area, but not make the pain worse or create new pain.
Chest to knees
This movement includes the following steps.
Lie down with your knees bent and your feet flat on the floor.
Bring one knee to your chest and place the other foot on the floor.
Hold your knees to your chest for up to 30 seconds, however comfortable.
Slowly release the leg and repeat the action with the other leg.
Aim for 3 reps on each leg. As a variation of this stretch, bring both legs to your chest and hold for 30 seconds.
Glue Bridge People can do the glue bridge by following these steps: Lie with your knees bent and your feet on the floor shoulder-width apart. Push through your heels and lift your hips until your body forms a straight line from your knees to your shoulders. Depending on your comfort level, hold this position for a few seconds and gently return to your hips. Aim for 8-10 reps at first and progress to more sets when appropriate. Seated Pigeon Pose Yoga practitioners may already be familiar with this move: Sit on the floor and extend straight legs with feet together. Bend your right leg and place your right ankle between your left knee. Bend forward at the hips and gently lower your upper body toward your thighs. Or, if uncomfortable, bend your left leg and place your hands behind your thighs to increase the stretch. Hold the stretch for 10-20 seconds depending on your comfort level. Slowly release the handle and repeat the stretch on the other side.
