Exercises for sciatica: how to relieve at home?

Check out four stretches for those suffering from sciatic nerve discomfort

We have all dealt with low back pain at some point in life, and it usually happens because of things we do unconsciously, such as sleeping in the wrong position or spending hours in an improper posture. Although it looks similar, sciatica is different in that it is concentrated in the lower back and can radiate to other parts of the body.

This pain can end up spreading quickly to the buttocks, down one or both legs, and sometimes even to the toes. The most common causes for this pathology to appear may be linked to muscle imbalances, pregnancy, back injury, herniated disc, bone spur and spondylolisthesis.

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The big problem is that it is not always possible to prevent sciatica. However, some lifestyle changes help to reduce it, such as frequent physical activity. If the pain already exists, there are some exercises that can ease the discomfort, without the need to leave the house.

Here are four stretches to relieve sciatic nerve pain and how to perform each one – remembering that the first thing to do when it appears is to always consult a specialist, who will identify the cause and suggest the most appropriate treatment for you:

Exercises for sciatica

Stretching on a chair

  • Sit in a chair and place an ankle on the knee of the other leg
  • Keeping your spine upright, use your arms to gently pull your knee to your chest, toward the opposite shoulder
  • Try not to bend your back forward or to one side of your body during exercise
  • Hold for 15 seconds and repeat five times on each side
  • Stretching lying on your back

  • Lie on your back, legs bent and feet on the floor
  • Place your ankle on the knee of the opposite leg
  • Gently use your knee to bring your ankle close to your torso with the help of your hands
  • Hold the pose for 15 seconds and repeat five times a day on each side
  • Stretching from knee to chest

  • Lie on your back on a rug. Place a small, flat pillow or book under your head
  • Bend your knees and keep your feet straight at hip width
  • Keep your upper body relaxed and your chin gently bent
  • Bend one knee towards the chest and hold it with both hands
  • Hold for 20 to 30 seconds with controlled deep breaths and repeat 3 times, alternating legs
  • Sciatic stretching of mobilization

  • Lie on your back. Place a pillow under your head
  • Bend your knees and keep your feet straight at hip width
  • Keep your upper body relaxed and your chin gently bent
  • Bend one knee towards the chest
  • Hold the back of the leg with both hands, then slowly straighten the knee
  • Move your knee slowly until symptoms start and bend again, always breathing deeply
  • Repeat a cycle of 10 to 20 movements 2 or 3 times, alternating legs
  • How to take care of sciatic nerve pain

    Avoid this common mistake that people make when experiencing sciatica

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