Stretching and Exercises for Sciatica Pain Relief

If you live your life with sciatic nerve pain then you know how utterly debilitating it can be. The sources of sciatica vary, but always involve an impingement of the nerves in the lower back resulting from a ruptured disk or another ailment resulting in spinal stenosis, or a narrowing of the spine. The first step to figuring out what’s causing sciatica is determining what part of the body isn’t moving, and to begin physical therapy to help reverse that. There are a total of six exercises that can make a difference in your daily sciatic pain, and make living your life with sciatica much easier.

The Six Exercises For Sciatica

Reclining Pigeon Pose

To begin your stretch lay down on your back and lift your right leg up until it forms a right angle. Put your hands on your leg and lock your fingers behind your thigh. Then raise your left leg, placing your right ankle at the left knee’s top. Maintain this pose for a moment, and switch legs.

Sitting Pigeon Pose

This pose requires you to place your legs out in front of you while sitting. Place your right ankle on the top of the knee of the left leg after bending your right leg. Move your upper body in the direction of your thigh as you lean forward for 15-30 seconds, stretching the lower back and glutes. Switch sides and repeat.

Forward Pigeon Pose

Get down on your hands and knees, and then move your right leg in front of you on the ground. The bottom part of your leg should be horizontal to your body on the ground. The knee of your right leg should be on the right, while your right foot is in front of your knee. The other leg should be extended behind you, with the top of the foot down and the toes pointed back. Slowly lower your body down across your right leg. Rest a moment, feel the stretch, switch sides and repeat.

Knee to Opposite Shoulder

To do this pose lay flat on your back with your legs flat. Take your left leg and put your hands around your knee. Pull the left leg up and across your body until its as close to the right shoulder as possible. Don’t push past your comfort level and the result should be a comfortable stretch. Stay in this position before switching sides.

If you’re experiencing pain from sciatica and would like professional help in managing your control of this condition contact Dr. Todd Bromberg at Delaware Valley Pain & Spine in Chalfont PA. Dr. Bromberg and his associates have the respect and trust of the community based on a history of excellent care of their patient family. Don’t let a life with sciatica steal precious moments from your family and friends, take steps to start conquering it now with these exercises and then contact the clinic for an appointment. Your life with sciatica can start getting easier to day with proper stretching.