4 Best Sciatic Nerve Pain Exercises
Sciatic nerve pain exercises when performed correctly can eradicate the misery and debilitating pain that accompanies this complex pain in the butt.
Don’t fret! In this blog post, I’m going to share 4 Best Sciatic Nerve Pain Exercises that will zap your sciatic pain.
The sciatic nerve runs right through this tiny, but powerful muscle in your butt called the piriformis. The piriformis is a tiny, pear-shaped muscle deep in the glutes that helps laterally rotate the hip.
If gets too tight, it can impinge the sciatica nerve that runs through or under it, causing tremendous pain, tingling, and numbness through the glutes and into the lower leg.
4 Best Sciatic Nerve Pain Exercises
#1 Piriformis Stretch
When performing the piriformis stretch, make sure to contract your abdominals before crossing your leg and resting your foot on the other knee.
Hold this stretch for 30 seconds and then repeat with your other leg.
#2 Seated Hip Stretch
While in a sitting position, cross your right leg over your straightened left leg.
Hug your right knee with your left arm, making sure to keep your back straight.
Hold this stretch for 30 to 60 seconds, and then repeat on the opposite side.
3. Pigeon Pose
Start in Downward-Facing Dog pose with your feet together.
Draw your right knee forward and turn it out to the right, so your right leg is bent and your left leg is extended straight behind you.
Slowly lower both legs.
Hold the position for five to ten breaths, and then switch to the other side. By now, you should be experiencing some much-needed sciatica pain relief. But we’re not done. I’m saving the best workout for last.
4. Self-Trigger Point Therapy
Performing self trigger-point therapy using a lacrosse or tennis ball can be very effective at delivering sciatica pain relief.
All you have to do is find a painful spot in the glutes, place the ball at that location and then relax your body into the ball.
Hold this position for 30 to 60 seconds or until you notice a significant reduction in pain. Move to the next painful spot. The total time spent on this exercise should be between 5 and 10 minutes.
Final Thoughts
Practicing these 4 exercises once to twice a day can definitely bring you much-needed sciatica pain relief. And then, of course, being a massage therapist I have to encourage you to book a massage to make sure all the knots have been annihilated.
Recommended Reading
This book will give you easy-to-understand and follow sciatica exercises to give you pain relief. You’ll learn the following exercises and techniques, accompanied by clear illustrations that demonstrate the proper body positions.
Performing these dynamic exercises in Best Treatment for Sciatica Pain really can work wonders for stubborn sciatica and SI joint pain. And all it takes is just 15 to 20 minutes per day.
If you have low back pain and sciatica, help is on the way to a more vibrant and engaging quality of life. Find relief from sciatica pain and SI joint pain with these 29 proven exercises from an orthopedic massage therapist, who specializes in treating chronic pain. You’ll be glad you did!
