Multiple Back Exercises for Sciatica

Radiculopathy or more commonly referred to as Sciatica, are symptoms of lower back pain and leg pain that can include tingling, weakness and numbness. The sciatic nerve is the largest nerve in our bodies and it runs from the lower back through the buttocks and down the back of our leg. The sciatic nerve plays an important role because it controls the movement of the thigh and leg and also provides a sensory means of communication to the brain. Sciatica will occur when the nerve becomes irritated from a herniated disc. The majority of people who suffer from Sciatica can get better with time and doing some back exercises for sciatica are the perfect way to start feeling relief.

There are many back exercises for sciatica such as stretching and strengthening exercises that target the muscles of the lower back, abdomen, and thighs can be very beneficial in reducing the symptoms of sciatica. There are many things to consider before you start any new exercise program, and if you have seen your doctor or are going to see him, he will have many suggestions of exercises for Sciatica that will help you get some relief from the pain that can be somewhat excruciating at times. We will discuss two very beneficial exercises that any person of any size, shape and level of pain can do that will start to help in the strengthening of your muscles quite quickly.

Find an area that where you are able to lie down on your back and where you can stretch out your arms and legs without touching any other item or piece of furniture. Lie on you back and keep your head down on the floor. Slowly bend both knees and bring them up to your chest and breathe in and out for a count of five. It’s important to remember to take it slow so you do not make any of the symptoms worse! Now, bend the knee of the leg that is bothering you and put that ankle on your opposite knee. Gently push down the knee of your affected leg while you pull up the thigh of your good leg. Hold for five seconds and repeat it five times.

Another good stretching exercise that will help you immensely is to sit with the leg that isn’t bothering you straight out in front of you. Hold onto the ankle of the leg that is giving you pain and as you bend your knee, gently pull the leg directly towards you chest and hold this move for just five seconds and again, repeat it five times. It’s important to mention that every person is different and depending on your pain, you may not be able to do these back exercises for sciatica every day or in the beginning you may not even be able to them for five times each. But these are called ‘strengthening’ exercises and that means that within time you will begin to strengthen your muscles that will give you the ability to do more and more as your pain subsides.

Filed Under: Sciatica
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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