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Exercises for Sciatica!

Updated: Aug 11, 2019


Sciatica is a medical condition characterized by pain going down the leg from the lower back. It can be very debilitating for an individual causing alot of pain and discomfort.


We have put together some exercises to help reduce sciatica pain and improve ones function.



Knee rolls



Start position: Lie on your back on a mat or the carpet. Place a small, flat cushion or book 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: With both knees bents slowly rock them to one side and then repeat to opposite side. Aim for 30 rotations on each side.

Tips:

  • Don't tense your neck, chest or shoulders.

  • Only stretch as far as is comfortable.


Knee to chest Stretch


Start position: Lie on your back on a mat or the carpet. Place a small, flat cushion or book 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. Hold for 20 to 30 seconds with controlled deep breaths.

Repeat 3 times, alternating legs.

Tips:

  • Don't tense your neck, chest or shoulders.

  • Only stretch as far as is comfortable.

Variation: Grasp both knees and press into your chest.


Cobra Stretch




Start position: Lie on your stomach on a mat or the carpet. Keep your upper body relaxed and your chin gently tucked in.

Action: Using your hands slowly push your chest off the floor until you feel a gentle stretch into your lower back. Hold for 10 to 20 seconds with controlled deep breaths.

Repeat 3 times, alternating legs.

Tips:

  • Don't tense your neck, chest or shoulders.

  • Only stretch as far as is comfortable.


Nerve Glider


Start position: Lie on your back on a mat or the carpet. Place a small, flat cushion or book under your head. Bend your leg and grasp with both hands around the knee. Keep your upper body relaxed and grasped leg relaxed.

Action: Straighten your leg up in front until you feel a stretch in the back of your leg. This will vary from person to person. In this position pump your foot up and down. This will create a on-off stretch sensation (flossing nerve). Repeat 30 times.

Tips:

  • Don't hold stretch at any point.

  • Only stretch as far as is comfortable.

Variation: You can achieve the same stretch in a sitting position.


#releafphysio #Keepingyoumoving

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