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4 Exercises For Sciatica Pain Relief

Posted by Dr. Tisha Corey on May 20, 2016 at 2:05 PM

Sciatica is more than just a literal pain in the butt (and back and legs). When it strikes, it can cause misery and debilitating pain, instantly putting a damper on your life.


The sciatic nerve runs right through the piriformis, a tiny but powerful muscle deep in your glutes that helps laterally rotate your hips. If it gets too tight, it can impinge the sciatic nerve that runs through or under it, causing tremendous pain, tingling and numbness in your lower extremities.

 

If you find yourself the victim of sciatica (especially if it's caused by a sedentary lifestyle), try these for stretches to help relieve the pain:


1. Piriformis Stretch

  

Laying on your back, place both feet flat on the floor with knees bent. Rest your right ankle over the left knee and pull the left thigh toward your chest.

 

Hold stretch for 30 seconds. Repeat on the other side. Remember to keep the top foot flexed to protect your knee.


2. Seated Hip Stretch

 

 While in a seated position, cross your right leg over your straightened left leg.  Hug your right knee with your left arm, making sure to keep your back straight.

 

Hold this stretch for 30-60 seconds, and then repeat on the opposite side.


3. Pigeon Pose

 

 

Start in Downward-Facing Dog pose with your feet together.  Draw your right knee forward and turn it out to the right so your right leg is bent and your left leg is extended straight behind you. Slowly lower both legs.

 

Hold the position for five to ten breaths, then switch to the other side.

 

4. Self-Trigger Point Therapy

 

 

Performing self trigger-point therapy using a lacrosse or tennis ball can be very effective at delivering sciatica pain relief.  All you have to do is find a painful spot in the glutes, place the ball at that location and then relax your body into the ball.

 

Hold this position for 30-60 seconds or until you notice a significant reduction in pain. Move to the next painful spot. The total time spent on this exercise should be between 5-10 minutes.

 



Categories: Exercises

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1 Comment

Reply Alex Roberts
9:01 AM on June 4, 2017 
Thank you so much for this valuable information.

It is people like you that really make a difference in the lives of people with sciatica.

I suffered for 12 years from sciatica and nothing I tried worked.

Drugs, nutrition, all types of doctors...you name it--the suffering never really went away.

Fortunately, I found out about a natural way that finally got rid of my sciatica for good.

This article talks about it...

http://www.bestquicktips.com/sciatica

Hope it helps and keep up the good work!