5 Exercises for Sciatic Pain

5 Exercises for Sciatic Pain

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Sciatic nerve pain can be debilitating for anyone that experiences it. It makes some patients not want to move These 6 stretches that will do just that!

Reclining Pigeon Pose

The pigeon pose is a fairly common yoga pose. It is designed to open the hips.

  1. Lie down on your back, bring on of your legs up to a right angle. Clasp both hands behind your thigh, locking fingers.
  2. Lift the opposite leg and place your angled ankle on top of the your knee.
  3. Hold the position. This helps stretch the tiny muscles that sometimes gets inflamed and presses against the nerve
  4. Do the same exercise with the other leg.

Sitting Pigeon Pose

Once you’ve mastered the reclining pigeon pose, move onto the sitting pigeon pose.

  1. Sit down on the floor with both of your legs stretched out in front of you.
  2. Bend your right leg and place your right ankle on top of your left knee.
  3. Lean forward slowly and allow your upper body to reach outward towards your thigh.
  4. Hold for about 15-30 seconds. This stretches out your glutes and your lower back.
  5. Repeat on the other side.

Forward Pigeon Pose

Another version of the pigeon pose could also help relieve the intense sciatic pain.

  1. Kneel down on all fours.
  2. Pick up your left leg and move it forward on the ground in front you. Your lower leg should be on the ground. It will almost look like you’re trying to do the splits with your one leg bent in front of you. Your right foot should be in front of your right knee while your knee stays to the right.
  3. Slowly shift your weight from your arms to your legs so that your legs are completely supporting you.
  4. Try to sit up straight with your hands on either side of your legs.
  5. Take a deep breath and while you are exhaling, lean your upper body over your front leg.
  6. Support your weight with your arms as much as possible.

Knee to Opposite Shoulder

This stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles that are often inflamed and press against the sciatic nerve causing the pain.

  1. Lie down on your back with your legs extended outward.
  2. Bend your right leg and place your hands around your knee.
  3. Pull your right leg across your body in the direction of your left shoulder.
  4. Hold it there for about 30 seconds. Don’t push your knee to go any further than it will go comfortably. The goal is the stretch out the muscle, not to be painful.

Sitting Spinal Stretch

Sciatica nerve pain can be triggered when vertebrae in the spine is compressed. The sitting spinal stretch helps put space and relieve that compression.

  1. Sit down on the ground with your legs extended out with your feet upward.
  2. Bend your right knee and place your foot flat on the floor on the other side of your opposite leg.
  3. Put your elbow on the outside of your knee to help turn your body towards the right side.
  4. Hold for 30 seconds and repeat three times, then switch sides.



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5 Exercises for Sciatic Pain

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