Some days, all we want to do is throw our hands up in the air, curl up in a ball, and surrender to the searing pain that sciatica brings us. We’re here to help you find an easier way! Here are 10 pain-busting exercises you can do anytime, anywhere.
1.Cobra Stretch
Lie face-down, with your forearms parallel to each other, pressing into the floor. Keep your feet together and your chin off your chest. Pamper your sciatic nerve with this soothing backbend.
- Seated and Standing Forward Bend
Sit on the floor, stretching [your] legs out in front of you and sticking your chest out. Bend at your waist and reach for the floor. Now, stand up and do the same thing. Both of these poses can help reduce sciatic nerve pain.
- Cat-Cow Stretch
Begin by getting on your hands and knees. Alternately arch your back and then round it, allowing your torso to move in a wave-like motion. This can help take pressure off of the affected nerve.
- Downward-Facing Dog Stretch
Start by getting on your hands and knees, except for this time, your hands should be about shoulder-width apart and your knees should be hip-width apart. Take your time, and lightly press your palms and toes into the ground as you slowly lift your backside up towards the ceiling. This pose can help strengthen your spine and better support your sciatic nerve.
- Piriformis Stretch
Lie on your back, bend your right knee, and bring your right ankle onto your left thigh. Reach your arms out to the side to support your torso while you hold the stretch. You can even add movement to this one by rocking back and forth. This exercise can help stretch out and relax the piriformis muscles that can cause pain due to sciatica.
- Supine Pigeon Stretch
Lie on your back and bend your left knee. Place your right ankle onto your left thigh, just above your knee. Now, pull your legs towards your chest as you hold the stretch. If you want to add more intensity, lean back into a pillow or a chair.
- Standing Gluteal Stretch
This can be done while standing
