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Sciatica is a big word for pain that travels along your sciatic nerve, the longest nerve in your body. This nerve runs from your lower back down through your butt and leg. A pinched nerve, tight muscles, or other issues in your back can cause sciatica.
The best part? This routine uses simple exercises to target those tight muscles that can be causing your sciatica pain. Here’s what to do:
Stretch Your Piriformis Muscle: Sit on a chair and cross one ankle over your opposite knee. Gently lean forward until you feel a stretch, hold for 30 seconds, then switch sides.
Loosen Your Hamstrings: Lie on your back with knees bent. Loop a belt or towel around one foot and slowly pull your leg straight until you feel a stretch, hold for 30 seconds, then switch sides.
Pelvic Tilts: Lie on your back with knees bent and feet flat. Press your lower back into the ground and hold for 10 seconds, then relax. Repeat 10 times.
Stretches feel good now, but strengthening exercises can help prevent sciatica from coming back. Here’s one to add to your routine:
Clamshells: Lie on your side with knees bent and a resistance band around your knees. Lift your top knee while keeping your feet together, then lower. Repeat 30 times on each side.
For an extra dose of relief, try sciatic flossing (ask a physical therapist to show you how). This involves slowly straightening your affected leg while nodding your head, focusing on gentle movements.
We believe movement is medicine.
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