3 Sciatica Exercises for Pain Relief

sciatica pain

Suffer from sciatica pain? The sciatic nerve is the largest nerve in the body. Sciatica is a debilitating pain caused by the irritation of the sciatic nerve.

Pain can start in your lower back and radiate downwards through your glutes into your leg and even foot. Approximately 40% of people will get sciatica at some point in their life.

The good news is that sciatica is most often relieved through exercise to help with pain in the lower back and legs. Exercising promotes the exchange of fluids in the spinal discs which helps to strengthen and provide support for the back. Strengthening exercises that target your core and back will improve your posture and ability to respond to stress—ultimately reducing the chance of back pain.

Here are 3 sciatica exercises to help you find pain relief today

Press Ups

This sciatica exercise is beneficial for the leg, back and buttocks pain. Lay down on your stomach with your arms bent and palms face down on the floor. Press your upper body up using your arms and abdominal muscles while your legs are resting on the floor.  Hold this position for 1 to 5 seconds and repeat 10 times.

Leg Raises

Leg raises help support the back and lower your pain by strengthening the lower abdominal muscles. Lie on your back with your hands behind your head and raise one leg a few inches above the ground.  Hold your leg in this position for 2-10 seconds then lower down to the ground. Raise the other leg and repeat. Repeat on each leg 10 times.

Extension Exercises

Extension exercises may help to relieve leg and back pain. Lay on your stomach and stretch out your arms and legs. Raise one of your arms and the opposite leg holding the position for 3-5 seconds. Lower them to the ground and repeat with the other arm and leg.  Repeat 10 times.

Aside from these sciatica exercises, always practice good posture, using appropriate ergonomics at your desk and avoid sitting or standing for long periods of time to prevent back pain.

Learn more about Sciatica here!

If you are suffering from sciatica and back pain, please contact IMS Pain Management today with one of our experienced pain specialists.