7 Exercises to Relieve Sciatic Nerve Pain in Minutes

Sciatic is very common and many people know how bad and painful it can be. Common reasons of its occurrence are shortage of physical activity, osteoarthritis and pregnancy. In most cases the symptoms resolve in a few days but the possibility of occurring again is big if there are no done changes in the lifestyle of the affected person.

Prevention of sciatica

You should follow a regular physical activity, sleep well, be extra careful about your weight index, consume a balanced diet, and drink plenty of water. In addition to this, you should have good bedding, make certain to adopt a position that supports alignment of the spine, maintain straight back and pay a visit to your doctor in order to determine if there is a medical cause for this pain.

The sciatic pain starts from the lower back and goes to the calf of your leg. The common sciatic nerve pain radiates to the thigh and leg and it is most frequently caused by prolonged sitting or poor posture.

If your pain is moderate there are certain exercises and stretches that can be of great help in relieving the pain. These movements enable relaxation of the affected muscles and thus release the compressed nerve.

7 Exercises That Alleviate Sciatic Pain

These exercises are performed in sessions and if you follow each session the pain will be soon relieved.

Fist Session

In this session, the performed exercises are done on the floor taking a lying position. Therefore, we advise you to do them on a blanket or a yoga mat or blanket.

Exercise No 1

Take a lying position on your back and then bend your knees. Next, elevate the right leg and then position the right ankle on the left thigh and finally place the arms under the left thigh so that to bring it back to the top of the body. Remain in this position for around half a minute. However, make sure not to lift the head. Do 2 to 3 repetitions with each leg.

Exercise No 2

For the performance of this movement, you need to be on the floor lying on the back with your hands along your body. Lift your legs little bit by bending your knees and then elevate and lower them 5 times.

Exercise No 3

This is the last movement of the first session for which you will need a tennis ball. Place the ball under your buttocks, and start moving carefully till the ball reaches the painful area. Once it is on the right position, gently press your body on it and release for 30 – 60 seconds. After this period roll the ball again, but avoid the spine area. Do this movement once or twice for 5 – 10 minutes. Note if you experience acute pain, you need to stop this exercise.

Second Session

Unlike the first session, in this one you need to take the sitting position.

Exercise No 1

Take a sitting position on the floor and then bend your legs by keeping them in front of your body. Next, move the right leg over the left leg, but do it bent. Then, put the right arm little bit behind you and then bend the left arm and place the left elbow on the right knee. In the end, slowly turn the head and body to the right side and keep this position for half a minute. Do this once to twice with each leg.

Exercise No 2

For the performance of this exercise you will need a chair. Now, sit on the chair and place the left ankle on the right knee. Next, lean slowly your body forward, maintaining a straight back without rounding it. Keep this position for 10 breaths. Do 5 repetitions for each leg.

Third Session

This is your last session which needs to be performed standing up.

Exercise No 1

You need for this movement a high surface so that to place your foot on it. Put your foot on this surface but keep your leg straight. Next, hold the tips of your toes and start gently to stretch the leg till you experience a resistance in the thigh. Keep this position for around half a minute, but make sure not to elevate the thigh of the raised leg. Do 2 to 3 repetitions for each leg.

Exercise No 2

For this last movement you need to bend your left leg and put it on a high surface and then take a small step back with the right foot. Start to gently stretch forward so that to bring the rest of the body as near as possible to the bent and raised leg. Make certain to breathe during the exercise and keep it for 15 – 30 seconds. Do one or two repetitions with each leg.


Pregnant ladies should not perform these exercises.

If you experience persistent sciatica pain and by doing these exercises the pain intensifies, make sure to pay a visit to a medical expert.

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