Sciatica is a condition that occurs when the sciatic nerve, which runs from the lower back down the back of each leg, becomes irritated or compressed. This can cause pain, numbness, and tingling in the lower back, buttocks, and legs.
Best Exercises for Sciatica Recommended by Doctors and Physiotherapists
Exercise can be an effective way to relieve sciatica pain. Certain exercises can help to stretch and strengthen the muscles around the spine and pelvis, which can help to reduce pressure on the sciatic nerve.
Some of the best exercises for sciatica include:
- Pelvic tilts: Lie on your back with your knees bent and your feet flat on the floor. Gently tilt your pelvis up and down, keeping your lower back flat against the floor.
- Knee-to-chest stretch: Lie on your back with your knees bent and your feet flat on the floor. Bring one knee to your chest and wrap your arms around your shin. Hold the stretch for 30 seconds and then repeat with the other knee.
- Straight leg raise: Lie on your back with your legs straight out in front of you. Slowly raise one leg until it is parallel to the floor. Hold the stretch for 30 seconds and then lower your leg. Repeat with the other leg.
- Cat-cow pose: Start on your hands and knees with your wrists aligned under your shoulders and your knees aligned under your hips. Inhale and arch your back, lifting your head and tailbone. Exhale and round your back, tucking your chin to your chest. Repeat this movement for 30 seconds.
- Standing hamstring stretch: Stand with your feet shoulder-width apart and your toes pointing forward. Step forward with one leg and bend your knee so that your thigh is parallel to the floor. Keep your back straight and your other leg straight. Hold the stretch for 30 seconds and then repeat with the other leg.
- Glute bridges: This exercise helps to strengthen the gluteal muscles, which can help to support the lower back and relieve sciatica pain. To perform a glute bridge, lie on your back with your knees bent and your feet flat on the floor. Press your heels into the floor and lift your hips up until your body forms a straight line from your shoulders to your knees. Hold this position for 10 seconds, then lower your hips and repeat.
It is important to note that not all exercises are safe for people with sciatica. Some exercises can actually aggravate the condition. Therefore, it is important to talk to your doctor or physical therapist before starting any new exercise program.
Your doctor or physical therapist may also recommend other treatments for sciatica, such as:
- Medication: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help to relieve pain and inflammation.
- Physical therapy: Physical therapy can help to strengthen the muscles around the spine and pelvis, which can help to reduce pressure on the sciatic nerve.
- Cortisone injections: Cortisone injections can help to reduce inflammation around the sciatic nerve.
- Surgery: Surgery may be necessary in severe cases of sciatica.
Sciatica can be a painful condition, but it can often be relieved with conservative treatment, such as exercise, medication, and physical therapy. If you are experiencing sciatica pain, talk to your doctor or physical therapist about the best treatment options for you.
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