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5 Exercises for Sciatica Relief



Sciatica is a condition characterized by pain, numbness, tingling, and weakness in the hips, buttocks, legs, and feet. It occurs when the sciatic nerve, which runs from the lower back to the legs, becomes compressed or irritated. Regular exercise can help relieve sciatic pain and prevent future episodes. Here are five recommended exercises:



1. Pelvic Tilts

Pelvic tilts can help stretch and strengthen the lower back and hips, which can alleviate pressure on the sciatic nerve.

  • Lie on your back with your knees bent and feet flat on the ground.


  • Tighten your abdominal muscles and press your lower back into the floor.


  • Hold for five seconds, then release.


  • Repeat 10 times.




2. Knee-to-Chin Stretch

This exercise can help stretch the lower back and glutes, reducing pressure on the sciatic nerve.

  • Lie on your back and bring your knees up to your chest.


  • Wrap your hands around your knees and gently pull them toward your chest.


  • Hold for 30 seconds, then release.


  • Repeat three to five times.




3. Seated Spinal Twist

Seated spinal twists can help stretch the hips, glutes, and lower back, reducing sciatic nerve pressure.

  • Sit on the floor with your legs extended in front of you.


  • Bend your right knee and cross it over your left leg.


  • Place your right hand on the floor behind you for support.


  • Place your left elbow on the outside of your right knee and gently twist to the right.


  • Hold for 30 seconds, then release.


  • Repeat on the opposite side.




4. Standing Hamstring Stretch

Tight hamstrings can contribute to sciatica pain, so stretching them can help reduce pressure on the sciatic nerve.

  • Stand with your feet shoulder-width apart.


  • Place your right foot on a step or low stool.


  • Keep your left foot on the ground and shift your weight forward.


  • Straighten your right leg and reach for your toes.


  • Hold for 30 seconds, then release.


  • Repeat on the opposite leg.




5. Bird Dog

Bird Dog exercise is a great way to strengthen your core and back muscles, which can reduce pressure on the sciatic nerve.

  • Start on your hands and knees with your hands under your shoulders and your knees under your hips.


  • Keep your back flat and extend your right arm forward and left leg backward.


  • Hold for five seconds, then return to the starting position.


  • Repeat on the opposite side.


  • Repeat for 10 reps.



In conclusion, these five exercises can help relieve sciatic pain and prevent future episodes. Always consult your doctor before starting any new exercise program, especially if you have a history of sciatica or other medical conditions. Regular exercise, good posture, and avoiding prolonged sitting can also help reduce the risk of developing sciatica.


Nostos Chiropractic is a south Calgary chiropractic clinic. We offer gentle, effective chiropractic techniques and love to help people overcome pains and symptoms that are holding them back. Our doctors have each taken advanced training and offer unique services such as baseline concussion testing and concussion management, chiropractic for dogs, and more. If you'd like to book a consultation to find out what Nostos can do for you, click the link below.



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