If you’ve ever suffered from sciatica pain, you understand how aggravating it can be. Dr. Mike Bohl, who is a certified personal trainer, discussed with us the finest exercises for treating sciatica pain.
Here are some of the methods that may help with sciatica discomfort, in addition to exercise, physical therapy, and stretching.
According to the Mayo Clinic, sciatica pain is caused by a variety of factors and travels along your sciatic nerve. The sciatic nerve connects the lower portion of your back to your glutes, hips, and down each of your legs. Sciatica typically affects only one of your sides at a time. Pain, inflammation, and numbness can occur as a result of any of these conditions.
Dr. Bohl offers several exercises to help with sciatica pain. Because there are numerous causes of this sort of pain, keep in mind that not every type of exercise will work for everyone. Dr. Bohl cautions, “Sciatica cannot always be treated just by doing the appropriate healthy habits, and some individuals may need surgery or some other type of therapy to cure it.” He continues, “Besides physical treatment, exercise and stretching, various things might also help you cope with sciatica pain including medicines (such as anti-inflammatory pills like Advil and Tylenol), spinal injections, hot and cold packs, and surgery.”
1 — Hamstring stretch
In a standing or sitting position, straighten one of your legs out in front of you on a raised surface. Keep your back as straight as you can while you begin leaning forward until you start to feel the stretch. Keep this pose for about 30 seconds on each side and then repeat the process.
2 — Knee-to-chest stretch
Begin by lying down on your back. Hug one knee up to your chest with your hands and bring the other leg up to meet it. Hold for 30 seconds on each side, then repeat.
3 — Pelvic tilt
For the last exercise, lie down flat on your back, bend your knees, and keep your feet on the floor. “While somewhat lifting your buttocks up, flatten your lower back to the ground to rotate your pelvis forward,” Dr. Bohl advises. Repeat the stretch several times.