Woman bent over in pain on desk bracing her lower back sciatic pain.

Have you ever had low back pain that radiates down your leg? It may be Sciatica. Most people have heard of this type of back pain before because it affects almost 40% of people in their lifetime. 

It can be an excruciating and debilitating thing to experience, so we often see patients in the office trying to find any relief. The good news, you can find relief from Sciatica, and relief can be found in the form of exercise at home. 

In this blog, we offer some easy exercises for sciatica relief, so you read on if you’re ready to get back to living your best, pain-free life!

What is Sciatica?

The term “sciatica” refers to the pain that radiates along the path of the largest nerve in the body, the sciatica nerve. This nerve runs along with one or both legs from the lower back. Sciatica occurs when this nerve becomes irritated or compressed. 

Individuals who experience Sciatica will describe their pain area in the back, buttocks, hip, or lower extremities. Pain types can vary, being mild, severe, radiating, or sharp. Some of the most common symptoms can be described as:

  • Difficulty walking
  • Muscle weakness
  • Leg numbness or pins and needles
  • Burning sensation
  • Foot numbness or weakness

 Some people with severe Sciatica even have severe issues that include bladder or bowel control issues. 

What is the cause of Sciatica? 

The most common cause of sciatica pain is compression, pinching, inflammation, or irritation of a nerve in the lower back. Some pain can be caused due to a herniated disc in the spine or even an overgrowth of bone (bone spur) on your vertebrae. Other Sciatica risk factors include age, pregnancy, obesity, diabetes, and prolonged sitting. 

Exercises To Relieve Sciatica 

It’s not always easy to prevent sciatica nerve pain, but there are many exercises you can do to find relief. Sometimes these tiny steps can make a world of difference. So let’s take a look. 

Woman facing away completing sciatica pain relief exercise.

Pelvic Tilt Exercises

Performing pelvic tilt exercises strengthens your abdominal muscles. When working to help your sciatic nerve pain, you want to keep your back strong, which means working on your core. 

To do a pelvic tilt, lie on your back with your knees bent and feet flat on the ground, and pull your belly button in towards your spine. As you pull your belly button in, your back will automatically flatten towards the floor, and your pelvis will roll up towards your chest. 

Stretches

There are various stretches to help work on your sciatic pain, especially if you are one of the pain sufferers that spend all day sitting in one position. Yoga is a great way to combine these stretches, but if you want to work on them individually, some great ones are child’s pose, supine twist, knee hugs, cat-cow, and lunging twist.

Back Flexion Exercise

Flexion or bending forward helps the sciatic nerve by increasing the passageway of the constricted nerve. To do this exercise, lie on your back with your legs resting flat on the ground. 

Gently pull your knees to your chest until you feel a comfortable stretch across your lower back. Never stretch to a point where you feel uncomfortable; you are trying to ease pain, not cause more. 

Bridging Exercise 

This exercise will stabilize your lumbar region and your core, which are both essential for sciatic pain relief. To do a bridge, lie on your back with your feet flat, knees bent, and arms on the floor beside you. Slowly raise your buttocks 6 to 7 inches off the ground. Hold for a short period and repeat as you feel you can.

Call Us Today To Help With Sciatic Pain

Exercise is always a great option to try to find relief from sciatic pain and just to live a healthy life. However, it is not always helpful for treating everyone’s pain. However, if you are trying exercise as a pain relief option and not finding your pain is getting any better, we can help.

The Arthritis Relief Institute will work with you to develop a pain management plan that works best for you and your particular pain. Whether you are experiencing sciatica solely or combined with Other Pain, we are here to help. Contact Us today by calling (214) 441-7369 to get started towards a more pain-free life. 

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