Sciatica can happen to anyone of us at any given moment of our life. The causes can be diverse from simple to more complex. But the treatment that can help alleviate sciatic pain is often physical therapy. With the addition of medicines, it can provide satisfactory results. Some
sciatica pain relief exercises, irrespective of the cause are described below. Anyone suffering from sciatica can perform these exercises at home. But it is always recommended to consult a therapist to get a proper diagnosis.
Hamstring StretchHamstring stretches can be done while standing but if it is too painful for you, you can also do them against a wall.
- Stand up and bend at waist partially while keeping your hands by your side.
- Bend the unaffected leg at the knee and straighten the affected leg so that it stretches the back of the leg. Keep this stance for 10-20 seconds initially.
- Repeat this for at least ten times in one exercise regime.
- If this is too difficult, you can also do it against a wall. For this, lie flat on the ground near the door would be preferable. Raise the affected leg against the wall and keep it straight for 10-20 seconds. Make sure the back of your leg is being stretched.
Extension Exercise- Lie flat on your stomach and slightly raise your neck and head. Hold this position for 10-30 seconds.
- You can also support your head by raising your hands on the ground, keeping the palm flat. This will stretch the entire length of your back. Do 8-10 sets of this exercise.
Quadriceps ExerciseThis exercise can be done while sitting or standing whichever makes you more comfortable.
- Stand up straight perpendicular to the wall and put your hand by keeping the palm flat on the wall.
- Bend the leg that is in pain backward with the help of your hand. This will stretch your back and the front part of the leg, relieving any pain. Do ten sets for 10-20 seconds.
- You can also do it while sitting, kneel on the ground on all fours.
- Raise one leg and opposite arm straight for 10-15 seconds. Change your position conversely. Do 10- 20 sets at a time.
Gluteal Stretches- Lie flat on your back and bend one leg at the knee.
- Now stretch this knee towards the side of opposite leg and hold for 10-15 seconds. This can be quite painful at first so you can reduce the time according to your endurance.
- Repeat this for 5-8 times with the other leg as well.
Lower Trunk Rotation- Lay down on your back and bend both legs at the knees.
- Now, rotate both of your bent legs in a semi-circular motion. Repeat this for 10-15 times.
Knee to Chest Exercise- While lying flat on your back, bend both legs at the knee and raise them towards your chest.
- Make sure you can feel the stretch in your back. Do 20-30 sets and hold for at least ten seconds.