Sciatic pain is excruciating and unbearable, is caused due to ruptured disc or because any injury to the sciatic nerve. Stretching out and exercise can reduce the pressure and loosen the tight muscles and also relieve the compression on the sciatic nerve. There are many exercises for sciatic pain. The stretches and exercises should be performed under the guidance and instructions. Any twist or wrong move can worsen the pain and discomfort.


Here are the three best stretches and exercises for sciatic pain

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Pelvic tilt

You can use a firm mattress or yoga mat for the exercise.

  • Lie on your back. Bend the knees and point your toes forward.
  • Pull your belly button in so your pelvis pushes toward the ceiling, and your back flattens against the surface.
  • Hold this position for 20 seconds, and then relax. Repeat the stretch for ten times.

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Back Flexion Stretch

Flexion exercise increases your spinal mobility, relieves the compression of the spinal and abdominal muscle, and also strengthens the muscle involved.

  • Lie on your back.
  • Gently pull your knees to the chest with both hands until a comfortable stretch is felt in the mid and lower back.
  • Slowly bring your head forward for a more advanced stretch.
  • Hold for 5 to 10 seconds and return to the starting position.
  • Repeat it 5-6 time

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Sciatic nerve glide exercise

This exercise reduces pressure on the sciatic nerve and helps relax the nerve.

  • Sit upright on a chair and straighten one knee while keeping your other foot flat on the floor.
  • Slowly bend your ankle so that your toes are pointing towards you.
  • Continue to bend your ankle back and forth, pointing your toes away from you and then toward you.
  • As tolerated, to put more tension on the sciatic nerve, try the same nerve glide with your head bent forward, bringing your chin toward your chest.
  • Pump your ankle up and down 15 to 20 times and then repeat the exercise with your other leg.

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Easy exercises that target the lower back and hips can reduce sciatica pain. Stretching should be done at an early stage to decrease the chances of worsening of pain. Exercise not only reduces pain but also strengthens the muscles and keeps the body flexible and strong. Sciatic pain is unbearable, but luckily you have many treatment modalities that can help you recover quickly without surgery. Staying active and stretching is the best way to reduce sciatic pain. If you are suffering from sciatica or any spinal disorder, visit Dr. Kalyan Bommakanti, the best neurosurgeon doctor in Hyderabad. Fix an appointment now!


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