5 Exercises For Sciatica Pain Relief


Sciatica is irritation of the sciatic nerve which causes pain in the lower back to the feet. This nerve starts from each side of the lower spine and travels through the pelvis and buttocks, which further passes through the back of each upper leg before it divides at the knee into branches that go to the feet. Sciatica can cause a lot of pain and discomfort, but not to worry. Here are 5 at-home workouts to manage and get relief from sciatica.

Single Knee To Chest:

Pull knee into the chest until a comfortable stretch is felt in the hip and lower back. Hold 15 seconds. Repeat with the opposite leg. Repeat 5-10 times each leg.

Lying Piriformis Stretch:

Lay down on your back. Bend one leg and cross the other over the bent leg. Pull the bent leg towards you till you feel the stretch. Hold this for 30 seconds. Repeat with the opposite leg. Repeat 3 times for each leg.

Hamstring Stretch:

Lying on the floor, pull the thigh towards your chest to about 90. Straighten your knee until a stretch is felt in the back of the thigh. Hold 1 minute. Repeat with the opposite leg.

Cobra Stretch:

Lying on the floor, place your hands beneath the shoulders while keeping your elbows tucked in. Now, straighten your arm to lift your upper body off the floor while keeping the hips and thighs on the floor. Hold this position for 30 seconds. Repeat five times.

Glute Bridges:

Lay down on the back, Knees in bend and feet flat on the floor and close to the buttock. Then lift hip off the floor towards the ceiling/sky as high as possible. Hold the position for 5 seconds, repeat for 10 reps.


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