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10 Most Effective Sciatica Exercises And Stretches For Sciatica Pain Relief

Today’s life is not only fast paced, but is also very busy. Work pressures coupled with the stressful deadlines increases, in which we have to adhere to. From all of this, whatever little spare time we get is spent on our other commitments thereby leaving us with very little or almost no time to take care of ourselves. Have you ever thought that what is the ultimate result of all this? Our health suffers a major setback.

10 Most Effective Sciatica Exercises And Stretches For Sciatica Pain Relief

The sciatic nerve is the longest running nerve beginning from the lower back and continuing right down till the lower limb passing via the buttocks. Sciatic pain can be very aptly described as a pain in the leg along with the feeling of numbness or weakness that starts from the lower back and continues till the sciatic nerve which is located on the leg. Below given stretches and exercises can help you in curing this pain for a long time and you can prevent yourself from visiting the physiotherapist. So, perform below explained sciatica Exercises for sciatica pain relief and get rid of this pain.

1. Staff Pose

It is a simple yoga pose that everyone can try. Sit on the floor by stretching both legs and your hands must touch the floor. Now keep your spine straight and stretch the legs for at least one minute. Repeat it many times for good relief.

2. Pigeon in a Chair

It is a Piriformis stretch. People, who experience problems with comfortably lying on their back, they should try this pose. You need a chair to practice this pose. Put both of your feet flat on the floor and keep the thighs parallel to each other. Now place the right angel near the left knee and push the right knee towards the floor. Repeat the same pose with left leg and you have done.

3. Eye on the Needle Pose

This pose is for those, who can easily lie on the floor. In case, you feel too much back pain when you lie on the floor, try this pose at your bed. Lie straight on the floor and bend your right knee and then bend the left leg. Keep left feet towards the floor and catch left knee with both of your hands. Now pull your left leg towards your face and keep your eye on the left foot’s toe. Practice the same pose with the left leg at least 4 times.

4. Pigeon Pose

Pigeon Pose

People with good movability can try this pose. First of all fold a blanket and place it under your butt. Now sit down and bend your left leg at the front side of your body and take your right leg behind the body. Sit in this pose for a few minutes and practice the same pose by bending the right leg at front side. This yoga stretch offers pleasing results in terms of reduced nerve pain and better mobility.

5. Upward Twist

For this, place a chair against the wall. If you want to stretch your right hip, then stand with your right side next to the wall. Place your right foot on the chair with knees bent to almost 90 degrees. You can your body by keeping your hands on the wall. Slowly lift up your left heel high by coming on your toes. Hold for several breaths and try the other leg in the same way.

6. Hamstring Stretch

These stretches are also equally effective. Take a chair and put your right leg on it. Your leg should either be lower or at the level of your hip. Hold for several breaths and repeat with the other side.

7. Modified Gomukhasana

Also known as cow’s face pose, you have to sit on the floor with your legs flat in front (like Dandasana pose). Now, bend your right knee and bring the right leg over your left leg. With the help of your hand, draw the right leg closer to your left hip. Move your left foot across the midline to the right.

8. King Pigeon Pose

King Pigeon Pose

With the help of a chair or something sturdy, bring yourself till the edge of the chair by folding the right leg. Keep your toe flexed so as to feel the perfect stretch. Hold for several breaths and then go for the other leg.Try these easy stretched for at least 30 minutes on a daily basis and see the difference for yourself. One word of caution, however, would be to consult your doctor before doing any of these stretches.

9. Cow In A Chair

In case, your physiotherapist suggests you to heal herniated disk problem, the cow in a chair is the best pose for it. There is nothing difficult to do in this pose. Get a chair and sit on it. Make sure that both of your feet are on the floor. If you have set in this position, set your both palms on the knees and keep your back straight. Now you have to breathe in so that you can push your chest forward. Thus, you will create an arch with your spine.

10. Simple Seated Twist

This pose is also quite simple to try. Sit on the floor by folding your right leg and your left hand should be back of your body. Now place your right leg over the left leg and twist your body’s upper portion towards right side. Repeat the same pose on the other side.

These are the best sciatica exercises for sciatica pain relief. Many individuals are trying these exercises and curing the sciatica nerve pain problem. Of course, it would not take a long time to cure this problem. You can prevent it before facing pain, if you pay attention to sciatica pain’s causes and symptoms. Be active in your life and keep your body fit. Exercise above explained stretches and exercises day so-that sciatica nerve pain problem can’t affect your life in the future. You can check the causes and the symptoms online to prevent sciatica nerve pain and live a healthy life.


John Harris is the author and site editor of backaware.com. He is a physiology devotee, who research on the recent updates and always shares the things he finds helpful for everyone. He workout regularly and travels a lot and read detective novels when he gets time. He is married and father of a cute boy.

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