Sciatica is a common condition that causes pain radiating from the back down to the leg. This pain occurs due to compression of the sciatic nerve. These 5 exercises can help you find relief from sciatica pain.
Top 5 Sciatica Relief Exercises
1Knee to Chest Stretch
Lie on your back and pull one knee toward your chest. Hold for 30 seconds, then repeat with the other leg. This stretches the piriformis muscle which puts pressure on the sciatic nerve.
2Seated Spinal Twist
Sit on a chair with your spine straight. Turn your right shoulder toward your left knee. Hold for 20 seconds, then repeat on the other side. This helps mobilize the spine.
3Cobra Stretch
Lie face down with hands under your shoulders. Lift your chest while keeping your hips on the floor. Hold for 20-30 seconds. This strengthens the back muscles.
4Calf Raises
While standing, raise your heels up. Hold for 2 seconds, then lower down. Repeat 10-15 times. This improves lower leg circulation.
5Hamstring Stretches
Keep your leg straight and reach toward your toes. Hold for 30 seconds. This makes the hamstrings flexible, reducing pressure on the back.
Additional Tips
- Exercise regularly - at least 3-4 days per week
- Maintain proper posture while sitting and standing
- Sleep on a supportive mattress
- Use ice packs for inflammation
- Avoid heavy lifting
Watch: Sciatica 5 Exercises
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