Exercises For Sciatica Pain Relief

Sciatica refers to pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. Typically, sciatica affects only one side of your body.

The sciatic nerve runs right through the piriformis, a tiny but powerful muscle deep in your glutes that helps laterally rotate your hips. If it gets too tight, it can impact the sciatic nerve that runs through or under it, causing tremendous pain, tingling, and numbness in your lower extremities.
Sciatica most commonly occurs when a herniated disk, bone spur on the spine or narrowing of the spine (spinal stenosis) compresses part of the nerve. When it strikes, it can cause severe discomfort and debilitating pain, instantly putting a damper on your life. Although the pain associated with sciatica can be severe, most cases resolve with non-operative treatments in a few weeks.
Here are a few stretches to bring you some much needed relief.

1. Cobra Pose
Laying on your stomach, spread both hands flat on the floor under your shoulders. Press your lower body into the floor and lift your torso relaxing the low back. Be sure to drop your shoulders away from your ears. Hold the stretch for 45-60 seconds, repeat at 10 times.

2. Seated Hip Stretch
While in a seated position, cross your right leg over your straightened left leg. Hug your right knee with your left arm, making sure to keep your back straight. Hold this stretch for 45-60 seconds, and then repeat on the opposite side. Do both sides multiple times, you will notice more of a release each stretch.

3. Trigger Point Therapy
Performing self trigger-point therapy using a tennis ball or foam roller can be very effective at delivering sciatica pain relief. Find the area that is painful place the ball at that location and then relax your body into the ball. You can hold this position or do a small rolling motion until you notice a release. Know that this motion may feel very tender the next day.

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