Dr. Kushal Jain Health Tips Sciatica pain and Sciatica exercises

Sciatica pain and Sciatica exercises

Sciatica pain can be caused by a variety of factors, including a herniated disc, spinal stenosis, or degenerative disc disease. Exercise can be an effective way to alleviate sciatica pain and improve mobility, but it’s important to choose the right exercises and perform them correctly to avoid exacerbating the condition. Here are some exercises that may help relieve sciatica pain:

Exercises

  • Pelvic tilt:

  • Pelvic tilt Exercise for Sciatica Pain

    Pelvic tilt Exercise for Sciatica Pain

Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles and flatten your lower back against the floor, then release. Repeat 10-15 times.

  • Knee-to-chest stretch:
  • Knee to chest stretch Exercise for Sciatica
  • Knee to chest stretch Exercise for Sciatica

Lie on your back with your knees bent and your feet flat on the floor. Bring one knee up to your chest and hold for 10-15 seconds, then release and repeat with the other leg. Repeat 2-3 times on each side.

  • Cat-cow stretch:
  • Cat Cow stretch Exercise for Sciatica pain Management
  • Cat Cow stretch Exercise for Sciatica pain Management

Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, then exhale and round your spine. Repeat 10-15 times.

  • Seated spinal twist:
  • Seated Spinal Twist Exercise for Sciatica pain Management
  • Seated Spinal Twist Exercise for Sciatica pain Management

Sit on the floor with your legs straight out in front of you. Bend your right knee and place your right foot on the outside of your left knee. Twist your torso to the right and place your left elbow on the outside of your right knee. Hold for 10-15 seconds, then release and repeat on the other side.

  • Child’s pose:
  • Child's Pose Exercise for Sciatica pain Management
  • Child’s Pose Exercise for Sciatica pain Management

    Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Sit back onto your heels and stretch your arms out in front of you, resting your forehead on the floor. Hold for 10-15 seconds.

It’s important to note that if you have severe sciatica pain or have not been diagnosed with the condition yet, you should consult a healthcare professional before starting any exercise program. Additionally, it’s important to listen to your body and not push yourself too hard, as this can aggravate your symptoms.

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