Sciatica Exercises 7 Exercises That Really Work

Sciatica is a common condition that affects millions of people each year. The pain can be debilitating, and make it difficult to do everyday activities. There are however, treatments and exercises that can help ease the pain. In this article, we will discuss some simple sciatica exercises that can help relieve the pain.

Sciatica exercises: 7 exercises to cure it

Suffering from sciatica can be unbearable: fortunately, there are exercises to treat sciatica. That are useful for treatment and, above all, without having to resort to surgery. People with inflamed sciatic nerve know that sometimes the pain caused by the symptoms. Can be so debilitating that they cannot get up from the couch.

If identifying the causes of sciatica pain is important to find a solution or, at least, an adequate cure. What is certain is that the areas of our body most painful are, more often than not, the lower back and hips.

Stretching muscles through stretching, improving lumbar and dorsal spine mobility. Promoting correct posture, and still reducing tension in the lower back, abdomen, and / or hamstrings can relieve pain along the nerve. sciatic.

In addition to avoiding bad behaviors that can cause inflammation of the sciatic nerve. Here is everything you need to know about the best exercises to do.

The types of Sciatica Exercises

Keeping your core strong is the best way to prevent sciatica problems. However, once you already have them, you can resort to a whole range of sciatica pain relief physical exercises. That you can perform in the comfort of your home or in the water. There is no doubt that, contrary to what one might think. Exercise is generally the best way to relieve sciatic pain compared to bed rest.

As anticipated, the exercises are not all the same. Depending on whether the sciatica is caused by piriformis syndrome or by another spinal problem. Generally, these can include:

yoga exercises
stretching exercises
trunk stabilization exercises
stretching of the piriformis muscle
7 exercises to relieve sciatica
While a short period of rest may be needed when sciatica pain is in its acute phase, long periods of inactivity usually tend to make it worse. Inactivity and lack of movement in general tend to weaken the back muscles. That are no longer able to support it properly, and can lead to further trauma and tension, probable sources of further pain.

For this reason it is strongly recommended to practice targeted physical Sciatica Exercises such as the following.

Seated piriformis stretch

If the pain derives from piriformis syndrome, the latter can be acted upon simply by lengthening it. Sit on a chair and place one ankle on the knee of the other leg. Keeping your back straight, bring your knee to the opposite shoulder with your arms and hold this pose for five seconds. Repeat five times.

Stretching of the piriformis while lying down

Another exercise involving the piriformis: this time, however, it is performed lying on the back. Lie on your back with your legs bent and feet on the ground. Rest your ankle on the opposite knee (as in the previous exercise) then gently use your knee to push the ankle towards the trunk. Helping yourself with your hands. Hold the pose for 15 seconds repeating it five times.

Position of the pigeon

The pigeon pose – otherwise known as the pigeon pose – is one of the most common in yoga. One of its main functions is to open the hips. If this is the first approach, start with the lying variant. Lie on your back, bring your right leg to a right angle. Clasp both hands behind the thigh, locking the fingers.

Lift your left leg and place your right ankle over your left knee. Hold the position for a moment. This position aims at the same time to stretch the piriformis muscle, which sometimes becomes inflamed and presses against the sciatic nerve.

Knees to chest

This is an exercise that can relieve sciatica pains resulting from spinal stenosis. But which, on the other hand, can worsen the situation in the event of a herniated disc. Lie on your back with your head resting on a book or a thin pillow, bend your knees and place your feet on the ground at hips. Bring one or both knees towards the chest with the help of your hands, maintaining the position for 20-30 seconds.

Slipping of the sciatic nerve

Sit in a chair and raise the affected leg leaving the knee straight. Push your toes down and, at the same time, flex your head forward by bringing your chin towards your chest. Hold this position for 3 seconds. Now make the opposite movement, that is, push your fingers up and stretch your head down (that is, turn your gaze to the ceiling). Also hold this position for 30 seconds.


The watchword is, once again, lengthening. Lie down, keeping one leg straight, grab the knee with the opposite hand and twist the trunk. Hold this position for at least 30 seconds and repeat 5-6 times on each side.

Move your knees from side to side

Lie on your back, bend your knees and place your feet on the floor. Join them and move them together from one side of the bust to the other. This very simple exercise serves to move the lower back, the one in which the cause of your ailments resides (the sciatic nerve, of course). It can be used, among other cases, when the problem derives from piriformis syndrome or spinal stenosis.

Sciatica Exercises in pregnancy

Treatments for sciatic pain during pregnancy involve massage and physical therapy. The latter includes exercises aimed at stretching the muscles of the leg, buttocks and hip to decrease the pressure on the sciatic nerve. Many mothers-to-be find water sciatica exercises helpful. These are movements that do not involve a load, such as swimming. In these cases, the water helps support the weight of the child.

Among the exercises for sciatica pain suitable during pregnancy is stretching towards the table. It affects the lower back muscles, spinal stabilizers and the hamstrings. To run it:

stand in front of a table with your legs slightly wider than your hips
lean forward with your hands on the table
keep your arms straight and your back flat
Pull your hips away from the table until you feel a pleasant stretch in your lower back and back of your legs
hold this position for at least 30 seconds.

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Vogue Health Team


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