6 Best Exercises and Stretches for Sciatica Pain Relief

sciatica stretches and exercises

Sciatica prevalence is on the rise across various parts of the world. Its a condition that is affecting many people includes men, women and children. Medically, the unusual back pains that usually happen when the back leg nerves are injured or exerted some pressure has not gotten a long-lasting remedy. Most diagnosed individuals are usually given pain relief tablets or injections. In the US, about 3.1% of adult men and 1.3% of women have been diagnosed with the problem with the number likely to increase. The UK is also one of the most affected regions. However, this condition is heavily linked to the luck of proper exercises. Sciatica prevalence can be reduced up proper administration of physical exercises. Discussed below are the best exercises and stretches for sciatica pain relief.

6 Best Exercises and Stretches for Sciatica Pain Relief

1. Knee to Chest Stretch

knee to chest exercise sciatica

How to do:

  • Lie on your back with the back-head supported by a spongy carpet.
  • Spread the legs slightly to attain the body width then bend the knees.
  • Relax the upper body then hold the left knee with both hands tightly and start moving it towards the chest.
  • Push it up and then turn to the right knee.

How it Benefits:

  • It stimulates effective blood floor across the nerves.
  • Activates the leg tendons to respond effectively.

2. Standing Hamstring Stretch

hamstring stretch for sciatica

How to do:

  • Stand upright and walk the right leg away from the body to a maximum distance and keep it straight.
  • Engage the core to Lean forward with the hand leading to touch the toes of the right foot which keeping the left foot straight.
  • Relax for 30 seconds while touching the toes and pressing the backside of the right leg down then do the same with the left leg.

How it Benefits: Eases intense to mild sciatica pains through stretching of the legs and back nerves.

3. Seated Spinal Stretch

seated twist for sciatica

How to do:

  • Sit upright on the floor then straighten the left leg and bend the right knee to about 60�.relax the oblique muscles and the upper body.
  • Elongate the left arm over and past the right knee as you move the body towards the right then turn to the opposite side.

How it Benefits: Relaxes the back and spinal muscles.

4. Forward Pigeon Pose

pigeon pose for sciatica

How to do:

  • Get on your fours with both knees touching the floor. Straighten the right foot horizontally backwards with both the knee and the toe on the ground.
  • Bend the left knee and move it towards the belly and lower the arms to support the upper body.
  • Release the whole body to get supported by the bent knee as you increase the back and forth movements before shifting to the right leg.

How it Benefits: Stretches the hip flexors and psoas, Tightens the thighs.

5. Supine Butterfly

supine butterfly stretch for sciatica

How to do:

  • Gently sit down in an upright position and bend both knees.
  • Let the soles of both feet to make contact and grasp the ankles with respective hands.
  • Stretch the legs out slightly and lean forward slowly then back.

How it Benefits:

  • It enhances drainage of the venous and boosts blood circulation.
  • Suppresses the lower back pains and tension.

6. Prone Torso Twist

prone torso twist for sciatica

How to do:

  • Begin by lying on your back and then bend both knees.
  • Spread the arms lengthwise and lift the legs and knees slightly off the ground then face to the right.
  • Twist the tailbone towards the left as the upper body moves towards the right.
  • Stop when you reach your maximum extension then change the direction.

How it Benefits:

  • Stretches the spinal and lower back muscles leading to the reduction of sciatica pains.
  • Builds strength in the lower abdomen.

Engaging in the above exercises will surely leave your body relaxed and flexible. Sciatica pains can easily be dealt with if people will go for these stretches and exercises.

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