Simple Exercises To Relieve Sciatica Pain

These exercises are perfect for relieving sciatica pain, as too much rest in this state tends to have the opposite effect. Try them out for yourself!

It may seem a bit contradictory, but light exercise is the best therapy to improve your quality of life when you have sciatica pain.

If the pain is very severe, you should take a rest. However , permanent immobility can make this condition worse.

Simple movements and exercises that ensure correct harmony of all structures in your spine help ensure that all these sensitive structures are adequately supplied with fluids and nutrients.

In this way you linderst the pressure on the sciatic -Nerv and Reduzierst the inflammation in your hips and your back.

In addition, you should keep in mind that our greatest enemy is occasionally the “fear of pain”. And surely you know the general recommendation “If it hurts, better not move”.

Nevertheless, these simple exercises will give you relief and better mobility and thus improve your quality of life.

Read on to learn more about it.

1. Butterfly position for sciatica pain relief

As we mentioned at the beginning, these exercises can be very helpful if your hip, back, or sciatica pain is not severe.

If the pain is moderate, you can use this routine to perform stretching exercises and postures to the health and strength of your bones, nerves and joints to improve.

This is how you perform the butterfly position

• Sit on the floor or rug with your legs bent and open.
• Make sure you keep your back very straight.
• Try to put the soles of your feet together.
• While doing this, you will hold your ankles.
• If you don’t manage to get into this position right away, don’t worry. Every day you will get closer to your goal. However, you should proceed very carefully and slowly.
• Then you can bend forward a little until you feel a slight pressure on your hips.
• Hold this position for 5 seconds and then relax. Then you repeat the movement.

2. The “bird” pose

This is one of the best exercises for relieving pain in the sciatic nerve, back, or hips.

To do this, you will get all these areas in motion. Therefore, it is also very important that you are consistent and do this exercise for 5 or 10 minutes a day.

How does the “bird” attitude work?

• Kneel on all fours on the floor, ideally on a carpet.
• Your hands should be firmly on the floor.
• Now you put your right knee behind your left hand. Now you lift your left leg slightly (to do this you have to bend your hips a little).
• Hold this position for 10 seconds.
• Then rest briefly and repeat the movement with the other leg (your left knee should now be behind your right hand).

3. Sciatica exercises on a chair

We continue our routine with a simple exercise that you can do at any time of the day.

Just follow the steps outlined below. You will find that this exercise is very beneficial for your back and hips and will relieve your sciatica pain.

How to do the exercise:

• Choose a sturdy chair.
• Sit a little forward, almost against the front edge of the chair.
• Place your right leg over your left leg so that your ankle is almost on your knee.
• Hold this position for 10 seconds, inhale, then bend forward with your back straight.
• Then repeat this movement with the other leg.

Sciatica exercises on the sofa or bed

As you can see, all of these exercises can be done in the comfort of your own home  .

In addition, there is one very important fact that you should not forget: this routine will not only help you relieve your pain, but more importantly, it will also help prevent such pain.

Remember, you should plan in 35 minutes a day and do it every day.

You should also do these exercises calmly and painlessly. Still, you need to have enough muscle tension, flexibility, and resistance, as this will give you the best results.

A good workout on the sofa that will strengthen your back and hips

• Lie down on your sofa.
• Bend your right knee and pull it to your chest.
• If you can’t, try to get as close as possible without feeling any pain. You will see that you will do better every day.
• Repeat this movement 10 times, using your hands to hold your knee in place.
• Then you do the exercise with the other leg.

These four exercises are very simple and offer you many benefits at the same time. However, you should always see a good physical therapist if you have very intense or chronic sciatica symptoms.