Sciatica can cause sharp pain or discomfort that affects your daily life and physical fitness. Fortunately, there are ways to stay active while relieving symptoms. Keep reading for three exercises to help relieve sciatica!
What Causes Sciatica?
Anything that compresses or irritates the sciatic nerve can cause pain or discomfort that ranges from mild to severe. Sciatica is usually caused by a pinched nerve in the lower spine due to a lumbar disc herniation, commonly called a “slipped disc,” or lumbar disc degeneration.
Even though it most often develops in the lower spine, sciatica can be felt anywhere where the sciatic nerve can be pinched or irritated, including in the buttocks and down the leg. Sciatic pain typically only occurs on one side and may get worse after bending over, standing up, or sitting down.
Three Exercises to Help Relieve Sciatica
While there are many different methods to relieve sciatic pain, including over-the-counter pain reducers such as ibuprofen, injections, or prescription medications, sometimes it’s best to start with some good ole’ conservative care.
If you’re seeking non-invasive exercises for sciatica relief, try these four exercises that may help relax your muscles, and help ease any pressure or irritation along the sciatic nerve.
***Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling, or reproduction of your symptoms, please contact your doctor.
Foam Rolling Glutes
- Place your foam roller on the floor and sit on it having one foot over the opposite knee in a figure 4 position.
- Lean on the buttock of the side that the leg is raised.
- Roll along your buttock in a front-to-back motion from your upper buttock to the bottom of the buttock.
- Maintain proper lower back posture during the exercise.
- If you feel any numbness, tingling or pain in the leg, discontinue the exercise.
- Foam roll for 1 minute on each buttock, twice a day.
Executive Stretch
- Sit on a chair, putting one foot over the opposite knee in a figure-4 position.
- Push on your knee to open the leg and straighten your back while you bend your upper body forward until you feel a comfortable stretch in the buttock.
- Hold the stretch for 1 minute, then release.
- Repeat for 3 sets, twice a day.
Deadbug with Heel Taps
- Lie down on your back with your head towards the wall.
- Raise your legs one at a time so you have a 90-degree angle at your hips and knees.
- When both legs are in position, push with your hands on the wall.
- While keeping your core activated and lower back in contact with the floor, begin to slowly lower one leg down, keeping the knee bent at 90 degrees.
- Lightly tap the floor with your heel, slow and controlled and then return to neutral.
- Repeat with the opposite leg.
- Complete 2 sets of 10 repetitions on each leg twice a day.
How Airrosti Can Help
I hope these stretches help you find relief, but if you’ve tried the above exercises and sciatica is still causing you trouble, schedule an appointment with Airrosti today. At Airrosti, our providers will properly diagnose your injury and develop an individualized treatment plan to eliminate pain quickly. We’ll help you kick your sciatica to the curb, so you can get back to doing the activities you love most.
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