7 Exercises to Relieve Sciatic Nerve Pain in Minutes

Many people know how unpleasant sciatic nerve pain is. Interestingly, regular walks are among the factors that can make the condition worse. But we also have good news: this type of problem can be treated without surgery in more than 75% of cases. One of the most efficient ways to achieve improvement is to perform very simple exercises.

O awesome.club shares with you some techniques capable of relieving sciatica pain. For convenience, we have divided everything into three sets of exercises.

In this set, we have collected the exercises that you can do lying down. Place an exercise mat on a flat surface. Close all windows and doors to keep out drafts, and make sure the space is not cold.

Lie on your back and bend your knees. Raise your right leg and place your right ankle over your left thigh. Place your arms around the back of your left thigh, pulling it towards your body. Don’t get your head off the ground. Stay in this position for at least 30 seconds. Repeat the exercise two or three times with each leg.

To perform this exercise, lie on your back and place your hands alongside your body. Bend your knees and lift your legs as shown in the image above. Raise and lower the feathers five times.

For the last exercise in the series, you’ll need a tennis ball. Lie on the floor with the ball placed under your buttocks. Move gently to find the tender spot on the buttock. Once you find it, press into the spot for 30 to 60 seconds, relaxing your body as you make contact with the ball. Make the ball spin up and down in this region. Then move on to another spot that is sore. Avoid the spine area while doing the movements, and stop immediately if you feel any sharp pain. Repeat the exercise once or twice a day for five to 10 minutes.

Those are the ones you can do sitting down.

Sit on the floor and bend your legs, holding them in front of your body. Leaning on the left leg, move the right leg so that it is over the left thigh, with the leg still bent. Keep your arm straight and lower it to the floor. Bend your left arm at the elbow and place it on your right knee. Gently rotate your head and body to the right. Hold the position for 30 seconds. Repeat with the left leg.

For this exercise, you will need a chair. Sitting on it, place your left ankle on your right knee. Carefully lean forward, keeping your back straight. Hold the position for 10 breath cycles. Repeat the exercise five times with each leg.

The last series brings exercises to do standing up.

Place one foot on an elevated surface. The leg and toes should be straight. Gently move your chest toward your leg as far as you can until you feel resistance in your thigh. Try not to lift the thigh of the raised leg any higher during the movement. Hold the position for 30 seconds. Repeat the exercise two to three times with each leg.

Bend your left leg and place it on an elevated surface. Take a small step back with your right foot. Gently stretch toward the bent leg as far as you can. Do a few breathing cycles. Repeat the exercise several times with both legs.

Not only exercises are effective in relieving sciatic nerve pain. Other tips are useful for the same purpose:

Do not lift objects that are too heavy. Pay attention to your posture. Do not abuse high heels. Try to maintain the proper weight. Avoid harmful habits. Sit in the correct position. Get up every 20 minutes. Buy a medium firm mattress.

Before undertaking any physical activity, it is essential consult a doctor for an accurate diagnosis and exercise safely🇧🇷 especially if you are pregnant or have serious or chronic illnesses.

Do you suffer from sciatic nerve pain? How do you deal with the problem? Do you know of any other exercises or tricks for this purpose? Leave your comment!