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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