Nerve pain known as sciatica can make daily life unbearable. Find out how sciatica pain relief exercises can fix the issue.
Sciatica Pain Relief Exercises to Try Today
If you experience the discomfort, numbness, tingling and weakness associated with sciatica, your first instinct may be to simply rest. However, when it comes to this type of nerve pain, movement can be healing. Doing a few key sciatica pain relief exercises is an effective strategy to tackle the issue.
What Is Sciatica?
Your sciatic nerve is the largest nerve in your body. It starts in the lower back and branches off to extend down the back of both legs all the way to the feet. Irritation of your sciatic nerve is called sciatica.
If you have sciatica, you may notice one or many different symptoms, such as:
- Cramping in the leg that feels sharp or even electric
- Pain when you move or when you cough or sneeze
- Pins and needles sensation
Depending on the cause of your sciatica, your symptoms may last for days or weeks, possibly longer. Knowing why you have sciatica is critical to finding effective relief.
A variety of factors may cause sciatica to occur, including:
- Arthritis
- Herniated disc
- Injury, such as a pelvic fracture
- Piriformis syndrome, a condition in which your piriformis muscle pushes on your sciatic nerve
- Spinal stenosis
To diagnose your sciatica, your doctor may perform a physical exam and order an X-ray or MRI.
Move to Heal
According to the American Academy of Orthopaedic Surgeons, roughly 80% to 90% of people with sciatica improve with no surgical intervention. This is especially true if your sciatic nerve pain is caused by a herniated disc. Your doctor may recommend surgical treatment for your sciatica or more conservative pain relief methods, such as nonsteroidal anti-inflammatory drugs or epidural steroid injections.
Regardless of which treatment you choose, an exercise program can act as a complementary therapy to reduce inflammation associated with your nerve pain. A physical therapist can design a set of sciatica pain relief exercises tailored to your unique needs.
Exercises for sciatica you can do at home may include simple stretches and repetitive movements similar to those you might do in a yoga class. Try these exercises:
- Bird-dog pose – Position yourself on all fours, with your hands under your shoulders and knees under your hips. Stretch the right arm forward and the left leg straight back. Hold for a breath, then place both limbs down. Repeat on the opposite side, and do several repetitions.
- Bridge pose – Recline on your back. Bend your knees so your feet are flat on the floor underneath them, hips distance apart. Press your weight into your feet and lift your hips up, drawing your chest toward your chin. Hold for several seconds, then release.
- Child's pose – This is a restorative stretch for sciatica. From all fours, press yourself backward, lowering your hips down over your heels with your toes together and your knees apart. Rest your forehead on the floor and lengthen your arms in front of you with your palms facing down or rest them alongside your body with your palms facing up.