fbpx

10 Exercises to Get Relief From Sciatica, Hip and Lower Back Pain


1428Shares

Last Updated on

Sciatica is the discomfort felt along the sciatic nerve, a large nerve that runs from the lower back down the lower limbs. It normally lies below the piriformis muscle which plays a major role in the movement of hips, upper leg, and foot. This muscle is the connection between the femur and the spine.

In some cases, the nerve passes through the muscle. This is known as the piriformis syndrome and it leads to poor movement and balance due to pain. It may be caused by an injury or spasm. But, if you notice the above symptoms, it’s best to consult a doctor because there may be other serious issues.

While the lower back pain may be treated with muscle relaxants and pain medications, treatment of sciatica often uses physical therapy and sometimes surgery. In any case, the treatment may take a long time. Here are some exercises to help relieve sciatica pain.

Please stay in your comfort zone while doing these exercises; be sure to warm up with a few stretches before you start exercising.

#1 Supine Piriformis Stretch

1) Lie down with your knees bent upwards.

2) Cross one leg over the other by bending it upwards towards your chest.

3) With one hand, hold your ankle and grab your knee with the other. Pull gently towards the shoulder until you feel a stretch through the glutes.

4) Hold in the same position for 30 seconds and release slowly.

While doing this exercise, if you feel a slight pinch in your thighs, make sure that you stretch your hip flexors first. Make sure that you feel the stretch in your glutes. If it does not happen, after crossing the legs as stated in step 2, pull the leg which is on the floor towards you by grabbing it from behind the thigh.

Check out the demonstration video below:

Source

#2 Standing Piriformis Stretch:

1) Stand firmly on the floor. Take one leg and place it over the other knee to make a 4

2) Steadily lower the hips down towards the ground at a 45-degree angle. Make sure to bend the knee of the standing leg in an appropriate manner.

3) Lean forward with your torso and extend your arms parallel to the ground. Make sure that your spine is kept straight throughout.

4) Stay in this position for about a minute and switch to the other leg.

If you see that you are unable to keep your balance, use the support of a wall. Stand with your back against a wall and keep your feet at a 24-inch distance from the wall.

Play the video to get a better picture:

#3 Outer Hip Piriformis Stretch

To perform this exercise,

1) Lie on your back.

2) Bend a leg by placing the foot of the leg behind the knee of the other leg. Tuck the foot behind the knee and twist the leg to the opposite side with the knee facing the ground.

3) Place the opposite hand on the bent knee on the knee and stretch the other hand towards the air.

4) Lower the arm in the direction opposite to the knee in a manner such that the shoulder touches the ground.

5) Stay in this position for 20 seconds and switch sides

6) Come back to the initial lying position.

7) Bend both the knees and pull them towards your chest.

See the demonstration video below:

Source

#4 Long Adductor (Groin) Stretch

1) Sit with your legs stretched out.

2) Bend your torso forward towards the ground and place your hands on the floor, next to each other.

3) Tilt forward as far as you are comfortable. Make an attempt to touch your elbows to the ground while leaning forward.

4) Hold for 20 seconds and come back to the initial position.

See the video:

Source

Check out how 7 Ways Dogs Make Humans Happier and Healthier

#5 Short Adductor (Inner Thigh) Stretch

1) Sit on the ground and place your feet together in front of your pelvis.

2) Move your hand to grasp the opposite ankle. Slightly raise your legs upwards.

3) Then, gently push your knees down to touch the ground. Stay in this position for 20 seconds. The overall movement of the legs should be like a flutter.

Details on the video:

Source:

#6 Side-Lying Clam Exercise

1) Lay on your side with hips on top.

2) Make an L shape with your legs by bending them and placing one foot on top of the other. Make sure that your legs are parallel to each other.

3) Keep your body and spine is straight.

4) Keeping your feet together, raise the top knee upward, making sure your spine is straight.

5) Lower the raised knee to the initial position.

6) Repeat 10 times for each leg.

Check out the video:

Source

#7 Hip Extension Exercise

1) Get on the ground on all four limbs, hands and knees on the ground with hands in line with your shoulders.

2) Bend the knee of one leg and raise it upward towards the ceiling.

3) Gradually lower it to almost the starting position (make sure that the knees do not actually come down to the starting position). Repeat 15 times

4) Do it with the other leg

Do as the video suggests:

Source

#8 Supine Piriformis Side Stretch

1) Lie with your back straight.

2) Bend one leg upward and place the foot on the outer side of the other leg, near the knee.

3) Pull the knee of the leg using the opposite hand across the middle of your body until you feel a stretch.

4) If it hurts, loosen the stretch.

5) Keep the shoulders and hips firmly on the ground.

6) Hold for 30 seconds and return to the starting position. Repeat with the other leg and repeat the whole process  2 to 3 times.

See details in the video:

Source

See 8 Important Things Your Eyes Are Saying About Your Health

#9 Buttocks Stretch for Piriformis Muscle 

1) Come to the ground on all fours with your knees and hands on the ground.

2) Bring the foot of one leg underneath your trunk and twist it toward the opposite side, near the hip, knees pointed towards the shoulder.

3) Lower your head till your forehead touches the ground and support yourself by leaning your forearms on the ground.

4) Slowly stretch the other leg out behind you keeping the pelvis straight.

5) Hold for 30 seconds and come back to the initial position.

6) Repeat 2 to 3 times.

Check out the video:

Source

#10 Seated Stretch

1) Sit on a chair and cross one leg over the other knee.

2) Bring your chest forward and bend slightly.

3) Make sure that your spine is straight throughout.

4) Stay in this position for 30 seconds. Try to hold your breath for a few seconds as well.

5) Repeat with the opposite leg

Video:

Source

Share this article and spread the word.

Also, see Avoid These 10 Fashion Items That Affect Your Health

1428Shares

Like it? Share with your friends!

109
Leave a Reply

avatar
109 Comment threads
0 Thread replies
0 Followers
 
Most reacted comment
Hottest comment thread
2 Comment authors
ткани пальтовые характеристика4 класс рабочая тетрадь ответы биболетова 2020 стр 6гдз по математике за класс зубарева мордковичhalf life 2 russian version 1.06платежное поручение бланк казахстане Recent comment authors
  Subscribe  
newest oldest most voted
Notify of
охотники за луной ловушка скачать бесплатно fb2
Guest

After I initially commented I seem to have clicked on the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I get 4 emails with the exact same comment. There has to be an easy method you can remove me from that service? Kudos!| а

лимонад классический рецепт
Guest

We stumbled over here different website and thought I should check things out. I like what I see so now i’m following you. Look forward to checking out your web page for a second time.| а

the simpsons hit and run 2020 ps2 cheats to unlock all levels
Guest

Thanks for finally writing about Loved it!| а

гдз по биологии класс теремов а.в
Guest

I love what you guys are usually up too. This kind of clever work and exposure! Keep up the wonderful works guys I’ve added you guys to blogroll.| а

решебник по рабочей тетради павлюченко по учебнику несвит
Guest

What i do not understood is in fact how you’re no longer actually a lot more neatly-preferred than you might be right now. You’re very intelligent. You know thus considerably in terms of this topic, produced me in my view believe it from so many numerous angles. Its like men and women are not fascinated until it’s one thing to do with Girl gaga! Your individual stuffs excellent. At all times maintain it up!| а

планы закупки бланк
Guest

I am really loving the theme/design of your website. Do you ever run into any browser compatibility problems? A few of my blog audience have complained about my site not working correctly in Explorer but looks great in Opera. Do you have any tips to help fix this issue?| а

фгос ответы для 7класса по русскому языку
Guest

It’s actually a nice and useful piece of information. I am satisfied that you shared this helpful info with us. Please stay us informed like this. Thank you for sharing.| а

roger waters the wall live in berlin full concert
Guest

Hi, I think your site might be having browser compatibility issues. When I look at your blog site in Chrome, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, great blog!| а

гдз по математики 4 класса м.и моро и др часть 1 2020год
Guest

I am really enjoying the theme/design of your website. Do you ever run into any internet browser compatibility problems? A small number of my blog visitors have complained about my website not operating correctly in Explorer but looks great in Chrome. Do you have any recommendations to help fix this problem?| а

схема искусственной экосистемы
Guest

You really make it seem so easy with your presentation but I find this topic to be really something that I think I would never understand. It seems too complicated and very broad for me. I’m looking forward for your next post, I will try to get the hang of it!| а

бланк форма 9 зез
Guest

It’s an amazing article in favor of all the internet viewers; they will take benefit from it I am sure.| а

рецепты морской пиццы
Guest

Admiring the commitment you put into your blog and in depth information you provide. It’s good to come across a blog every once in a while that isn’t the same unwanted rehashed material. Fantastic read! I’ve bookmarked your site and I’m adding your RSS feeds to my Google account.| а

бланки декларации по продаже автомобиля
Guest

Hi there, just changed into aware of your weblog thru Google, and located that it’s truly informative. I am going to be careful for brussels. I will be grateful should you continue this in future. Numerous other people shall be benefited out of your writing. Cheers!| а

видеоуроки по химии 8 класс габриелян
Guest

You’ve made some really good points there. I checked on the internet to learn more about the issue and found most people will go along with your views on this site.| а

aok age of empires 2 the age of kings mods
Guest

Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point. You definitely know what youre talking about, why waste your intelligence on just posting videos to your weblog when you could be giving us something informative to read?| а

sony vegas pro 8 0 with keygen patch crack
Guest

Hello! This is kind of off topic but I need some advice from an established blog. Is it very difficult to set up your own blog? I’m not very techincal but I can figure things out pretty quick. I’m thinking about creating my own but I’m not sure where to begin. Do you have any ideas or suggestions? Appreciate it| а

aneesoft nokia video converter 2.6.0.0 free download
Guest

Article writing is also a excitement, if you know afterward you can write otherwise it is difficult to write.| а

бурильные трубы справочник
Guest

Hello colleagues, its wonderful post on the topic of tutoringand completely defined, keep it up all the time.| а

Windows xp pure power 4.5 sp3
Guest

This paragraph offers clear idea for the new viewers of blogging, that in fact how to do running a blog.| а

схема оригами назгул
Guest

I have been surfing online more than three hours today, yet I never found any interesting article like yours. It’s pretty worth enough for me. In my opinion, if all webmasters and bloggers made good content as you did, the web will be much more useful than ever before.| а

log in

reset password

Back to
log in