Four Sciatic Nerve Exercises
Sciatic nerve pain can be caused by various low back conditions but can be best described as the pinching tingling, numbness, pain and irritation that can be experienced from the low back through the outside of the hip and leg all the way to the knee.
Several common causes of sciatic nerve pain are bulging or ruptured discs, narrowing of the spinal cord, arthritis, nerve root compression caused by injury or excessive sitting, tumors, etc. Most that are suffering from sciatic nerve pain seek a natural remedy that will ale their aches and pains such as the following exercises…
Lying face up on the ground, bend your knees to a 45 degree angle with feet flat on the floor. Gently push your hips up toward the sky. Hold for 3-15 seconds and squeeze at the top. Lower back down to the ground. Repeat 1 times.
TIP – To advance your exercise you can perform a single leg bridge by taking one leg off the ground and crossing it over the other.
Standing with your right side about 3-5 inches from a wall, place your arm straight out in front of you and gently rest it on the wall for support if needed. Lift your left leg off the ground into an “L” shape or 90 degree angle in front of your. Slowly shift your weight up and to the right side toward the wall while keeping your balance. Hold for 5-10 seconds. Repeat 15 times on both sides.
TIP – Really focus on activating and squeezing the bent leg. SQUEEZE!
Lying Knee Tap to Rear Kick
Lying on your right side with your body straight and hips stacked, gently bend your left leg into a 75-90 degree angle. Bring your bent knee down at a slight angle toward the ground in front of you until the top of your knee taps the ground and with control kick your leg straight back behind you with heel flexed. Repeat 15 times on each side.
TIP – With your knee forward, apply pressure to the spasmed muscle of the low back and glutes as you go through the exercise.
Lying Lateral Lift
Lying on your right side with your body straight and hips stacked, slowly shift your left leg back just slightly behind your right (bottom) leg. Raise your left leg as high as you can while maintaining integrity in your body alignment and hold the leg up at the top for 5-10 seconds. Lower back to neutral and repeat 15 times on both sides.
TIP – Focus on pointing your toe down toward the ground when your outside leg is lifted at the top.
Are you interested in learning more techniques to aid you sciatic nerve pain? Email your health coach to receive a copy of our sciatic nerve pain handout.
– CASEY EDMONDS, CHC
Health Advisor | Email Casey