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The 4 Best Exercises for Sciatica Pain

Aug 30, 2021

The 4 Best Exercises for Sciatica Pain


It’s not even easy to sit down or walk around, let alone work, when your lower back feels like it’s on fire. Ironically, one of the things that can help alleviate sciatica pain is exercise. What are the best exercises for sciatica?

The Best Exercises for Sciatica Pain


These exercises are simple and safe.

1. Knee Lift


You can alleviate inflammation deep within the buttocks with this simple stretch.

  • Lay down on your back, preferably on an exercise mat, rug or soft carpet. Make sure your legs are fully extended and comfortable.
  • Bend and raise your right leg. Wrap your hands around your knee.
  • Pull your right knee in the direction of your left shoulder. Only go as far as comfortable.
  • Hold this position for 30 seconds.
  • Do this 2–3 times on each side.

2. Sitting Torso Rotation


This sitting exercise can loosen tight hamstring muscles.

  • Sit down in a sturdy chair or bench. An exercise bench works great, and so does an ottoman.
  • Place your hands behind your head with fingers interlaced and elbows out to the side.
  • Lower your chin.
  • Slowly twist your torso to the right, bending down and placing your left elbow just inside the left knee.
  • Hold this position for 30 seconds.
  • Go back to the starting position.
  • Repeat the exercise on the opposite side, twisting to the left this time.
  • Repeat this stretch 4–5 times on each side.

Don’t stretch too far. Always put right your elbow with the right knee and left with left.

3. Hip Stretch


This relaxing exercise helps stretch your lower back and pelvic muscles.

  • Lay on your back with your arms by your side. Bend your legs so your feet are resting on the floor.
  • Using your upper back for support, tighten your stomach muscles and push your pelvis gently forward and upward.
  • Hold this position for 3–4 seconds, drawing your stomach muscles inward at the same time.
  • Repeat 8–10 times.

4. Standing Hamstring Stretch


Tight hamstring muscles are one of main reasons for sciatica pain. This exercise provide relief.

  • Get a chair, ottoman or solid stool. Put your right foot on top of the chair.
  • Keep your left leg straight but relaxed.
  • Bend gently forward in in the direction of your left foot. Only go as far as is comfortable.
  • Focus on moving your right hip down instead of up.
  • Hold this position for about 30 seconds.
  • Do the same exercise with the opposite leg.
  • Perform five repetitions on each side, taking turns each time.

Why Does Exercising Help With Sciatica Pain?


Sciatica occurs when tight muscles press against the sciatic nerve and trigger inflammation. Loosening gluteal and lower back muscles can make pain gradually disappear. Exercising also causes your body to release natural pain killers called endorphins, so you can enjoy immediate pain relief, too.

Tips for Exercising Safely With Sciatica


The key to exercising without hurting yourself when you have sciatica is move slowly and carefully. When stretching, don’t push yourself. Stop right away if an exercise causes pain. Avoid intense activities that put pressure on your abdominal, back or leg muscles, such as cycling or jogging. Instead, focus on gentle stretches that improve flexibility and mobility. Many people like pairing stretches with water therapy in a warm pool. For extra pain relief that's completely natural, take a supplement with turmeric and ginger. You won't believe the results!

Category: Turmeric