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Exercises to ease sciatica pain

Exercises to ease sciatica pain

Exercises for sciatica pain

Sciatica nerve pain can be unpleasant. However, the best part is that it’s possible to alleviate the condition without surgical intervention. Exercise is an excellent way to provide Sciatica pain relief. Lack of movement and exercise deconditions the spinal structures and back muscles. The result is that you’re less able to support the back, which could lead to back injury and strain.

It is essential to consult your doctor before beginning any exercise program. That will help rule out any more severe problems, and get you the right diagnosis.

Exercises for sciatica

The correct exercise therapy should focus on stretching the sciatic nerve and the neighbouring muscles to provide relief. Some of the exercises you can try include:

Knee to chest

Knee to chest is essential in relieving sciatica pain as it can reduce nerve compression in the lower back. All you need is to lie on your back. You can start with the right or left knee. Gently use your hands to pull the bent knee towards your chest.

Hold this position for ten seconds. Do the same with the other knee. Repeat the movement at least three times, and hold for the same time. You need to use your hands then to pull both knees towards the chest. Hold for ten seconds, and repeat this three times.

Pigeon stretch

For this exercise, you need to be on all fours. Make sure that one leg is extended, and place the top of your foot on the ground. Exhale as you lower the forward leg’s shin to the floor that means your knee needs to be behind the same ankle and wrist.

The front foot should be flexed. However, if you feel pain in the knee, you can lift the front thigh and knee with cushions or move the front foot close to the back thigh. With this position, you should remain on your hands. Hold this for thirty seconds and breathe evenly. Do the same with the other side.

Vertebrae stretch

Vertebrae stretch helps to relieve pressure on your back. For this exercise you will need as swiss exercise ball. Lay face down on the ball; making sure that the any area of pain in the back is is above the ball. Extend your arms straight, and do the same with the legs being behind you. Relax, and repeat this ten times to get a good stretch.

Hamstring stretch

You can have something like a chair in front of you to perform this stretch. Raise one leg and place it on the chair, ensure that your toes are pointing upwards, and your leg should be straight. Do not lock the knee. Bend forward over the raised leg and keep the spine straight.

Go as far as you can go. While doing this, breathe deeply, and hold for twenty seconds. Do the same with your other leg.

Performing any of these exercises once a day may help to relieve sciatica pain. Be sure to consult your doctor before you start any activity.


  1. Pauline Blakey on August 11, 2021 at 7:45 am

    can walking over 20 minutes increase the pain for sciatica. I have had two injections and they have helped some but I still have problems trying to walk a long distance, I went to physical therapy and have been during the exercises and they do help a some. should I be walking less since walking over 20 minutes seems to hurt more or should I continue to walk 20 minutes and to add a few minutes each week. I really want to walk more because I need to lose at least 10 lbs. which I think will also help my condition. I live in an apartment and my laundry room is outside around the corner. I have 14 stairs inside to climb up and down to get to my apartment. I know this can be hard on my back taking laundry up and down the stairs because I feel worst when I do. Is there anyway I can improve the method of during this to help ease the pain..

    • SPRC on August 16, 2021 at 9:00 pm

      Hello Pauline, the amount of walking you can do is entirely dependent on how much pain you are in and your level of fitness. As a rule being active is the best, but we don’t want to over do it. The pin we feel is to be used to guide us. Some level of tolerable discomfort is OK. Pushing through pain will slow down your recovery. Where pain is concerned, knock at the door but don’t push it open. See if you can get some help in carrying your laundry up and down the stairs if that is making you feel worse. Best wishes.

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