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Some exercises for Sciatica
20May2019

Some exercises for Sciatica


Some exercises to ease your Sciatica

Firstly... What is Sciatica?

Sciatica is when the sciatic nerve, which runs from your hips to your feet, is irritated. It usually gets better in 4 to 6 weeks but can last longer. If you ONLY have 'back pain' then you are probably NOT suffereing from Sciatica.

Some simple exercises and stretches you can do at home can help ease pain from sciatica (pain in your buttocks, legs and feet) and improve your strength and flexibility.

Aim to do these exercises every day, along with other activities like walking, swimming or yoga. Your pain should start to ease within 2 weeks and will usually pass in about 4 to 6 weeks.

At Pain Relief Glasgow, we have extensive experience in dealing with resolving our clients Chronic Sciatica, and they are, more often than not,  always after all accepted practices have been exhausted. If you have found our website, then there is a fair chance that you will have given these (and probably every other option) a try. However, here are some exercises as promised. Get in touch with one of our Chronic Sciatica Experts today!

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Knee to Chest Stretch

Start position: Lie on your back on a mat or a carpet preferably. Place a small, level cushion under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed, and your chin gently tucked in.

Action: Bend one knee up towards your chest and hold it with both hands firmly. Hold for 20 seconds with controlled deep breaths.

Repeat 3 times if possible, alternating legs.

Sciatic mobilising stretch:

Start position: Lie on your back. Place a small cushion under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your body relaxed, and your chin gently tucked in.

Action: Bend one knee up towards your chest. Hold the back of your upper leg (hamstring) with both hands, then slowly straighten the knee. Hold for 20 seconds, taking deep breaths the whole time. Bend the knee slowly and return to the starting position.

Repeat 2 or 3 times, alternate legs.

Back extensions:

Start position: Lie on your front and rest on your forearms with your elbows bent in at your sides. Look towards the floor and keep your neck straight - in line with the rest of your body.

Action: Keeping your neck straight, arch your back up by pushing down on your hands/forearms. You should feel a gentle stretch in your stomach muscle area. Breathe and hold for 5 to 10 seconds if possible. Return to the starting position.

Repeat 5 to 10 times. Whatever you can manage.

Standing hamstring stretch:

Start position: Stand upright and raise one leg on to a stable object, such as a step. Keep that leg straight and your toes pointing up. You should feel it in the calf area.

Action: Lean forward while keeping your back straight. Hold for 20 to 30 seconds while taking deep breaths.

Repeat 2 or 3 times with each leg.

Lying deep gluteal stretch:

Start position: Lie on your back. Place a small flat cushion under your head. Bend your left leg and rest your right foot on your left knee/thigh.

Action: Grasp your left thigh and pull it towards you. Keep the base of your spine on the floor throughout and your hips straight. You should feel the stretch in your right 'bum cheek'. Hold for 20 seconds while taking deep breaths.

Repeat 3 times with each leg.

Get in touch with one of our Chronic Pain Experts today.


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