7 Exercises To Relieve Sciatic Nerve Pain In Minutes

Many people have already experienced sciatic pain. It is an intense neuralgia from the lower back to the calf. This typical sciatic ne...

7 Exercises To Relieve Sciatic Nerve Pain In Minutes

Many people have already experienced sciatic pain. It is an intense neuralgia from the lower back to the calf. This typical sciatic nerve pain radiates to the thigh and leg and is often caused by prolonged sitting or poor posture.

Similarly, lack of physical activity, osteoarthritis and pregnancy are risk factors for sciatica. Generally, the symptoms resolve in a few days but can return if no change is adopted in the lifestyle. Indeed, to prevent sciatica, it is advisable to monitor your weight, eat balanced, to practice regular physical activity, to have a quality sleep, to hydrate properly but also to have good bedding, be sure to adopt a position that promotes alignment of the spine (including keeping your back straight) and determine if there is a medical cause for this pain.

Moreover, in case of moderate sciatica crisis and to relieve pain, it is advisable to carry out some exercises and stretches to relax the muscles and release the compressed nerve. Here are 7 exercises to perform as a session to relieve sciatic pain.

Session # 1
During this first session, all exercises are done lying down. You will need a yoga mat or blanket to put on a flat surface.

Exercise 1


For this first exercise, lie on your back and bend your knees. Then, raise your right leg and place your right ankle on your left thigh and put your arms under your left thigh to bring it back to the top of your body. Stay in this position for about 30 seconds, being careful not to lift your head. Repeat 2-3 times with each leg.

Exercise 2

7 Exercises To Relieve Sciatic Nerve Pain In Minutes

In order to perform this second exercise, lie on your back with your hands along your body. Elevate your legs by bending your knees slightly and then lift and lower them five times.

Exercise 3


For the last exercise of this session, get a tennis ball and put it under your buttocks. Move gently until it is below the pain area. Then, gently press your body on it and release for 30 to 60 seconds. Roll the ball again, avoiding the area of ​​the spine. Repeat 1 to 2 times for 5 to 10 minutes. Obviously, in case of acute pain, stop this exercise.

Session # 2
For this session, the exercises are done in a sitting position.

Exercise 1


First, sit on the floor and bend your legs, holding them in front of you. Later, move your right leg over your left leg, still bent. Place your right arm slightly behind you then bend your left arm and put your left elbow on your right knee. Finally, slowly turn the head and body to the right and hold this position for 30 seconds. Repeat 1 to 2 times with each leg.

Exercise 2


In order to carry out this exercise, provide yourself with a chair. Sit on it and put your left ankle on your right knee. Then, lean forward slowly, keeping your back straight and without rounding it. Hold this position for 10 breaths. Repeat 5 times for each leg.

Session # 3
This last session is to be done standing up.

Exercise 1


Start by placing your foot on a high surface, keeping your leg straight. Then grab the tips of your toes and gently stretch your leg until you feel resistance in your thigh. Hold this position for about 30 seconds, being careful not to lift the thigh of the raised leg. Repeat 2-3 times for each leg.

Exercise 2


For this last exercise, bend your left leg and place it on a high surface and take a small step back with your right foot. Gently stretch forward, bringing the rest of your body as close as possible to the bent and raised leg. Be sure to breathe throughout the exercise and hold for 15 to 30 seconds. Repeat 1-2 times with each leg.

WARNINGS: These exercises are not suitable for pregnant women. In case of persistent sciatica pain and if performing the exercise causes more pain, go to a health professional.

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