Why do You Need Exercises for Sciatic Nerve?
Using exercises for sciatic nerve pain is one of the most crucial parts of finding relief. You need to work those muscles every day make sure that they stay strong.
When your lower muscles are weak, they tend to lay on the sciatic nerve, this causes irritation and pain.
Strong lower back muscles put no pressure on the sciatic nerve, and keep your pain away.
But there is a trick to doing this:
You must work out every day, even when you are not in pain. This is not like stretching. You will not be able to do a few exercises when you are in pain and call it a day.
Think about it, if you are taking a trip to the beach, do you exercise the day before your trip and expect great results? No, you put time and effort into building your muscles.
Sciatic pain is no different.
The Best Exercises for Sciatic Nerve
I. Forward Bend – start by standing straight up with feet at a wide stands just under your shoulders. Bend at the waist and hang there. This stretches all of the muscles in the back, and it can be very relaxing.
II. The Butterfly Pose, (an easy way for sciatic nerve pain treatment) – this is a great way for back pain management. Try sitting this way for 10 minutes at a time, and you will feel a dramatic change in your lower back pain. One of the best ways for sciatica pain treatment.
III. Bridge – start by lying on your back keeping your arms at your side. Have your knees bent, and ankles directly under knees while the knees are bent. Exhale and curve your buttocks upward so that most of your weight is in your shoulders and feet. Inhale and slowly curve your spine back to the floor.
IV. Hamstring Stretch:
- Lie on your back
- Hold the back of your thigh
- Lift your knee to a 90 degree angle above the ground and straighten it until you feel a small stretch on the back of the thigh
V. Psoas Stretch:
- Lie on your back
- Bend the knee close to your chest
- Clasp your hands just below your knee
- Hold for 30 seconds
VI. Pelvic Stretch
- Lie on your back
- Fold your arms and bend your knees and soles towards the floor, when you finish, they should be resting on the floor
- Lift your buttocks off of the floor and bring it back down.
So now that you know how important it is to exercise, the question is how should you exercise?
Core exercises are the best. They keep all of the muscles around the sciatic nerve nice and tight. Any good ‘core exercise’ program should work great.
Pilates and Yoga tend to work wonders with this pain.
What should you avoid?
Anything that puts pressure on your lower back. If you are doing a program and it asks you to perform an exercise where you twist your lower back or your lower back is unsupported, skip that move.
Putting any type of strain on your lower back will do nothing but hurt your sciatic nerve.
When should you talk to your doctor?
If you have disc related sciatica, then you may want to speak with your doctor before starting any exercises. The reason is that disc related sciatica is typically the result of an injury or a ‘bad disc’. Your doctor should be able to customize an exercise program for you based on your specific needs.
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