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Are There Any Sciatic Nerve Exercises I Can Do?

February 2nd, 2009 • Related • Filed Under

Question Submitted: What stretches can I do to stretch out my sciatic nerve in the morning?
 
Answer: There are a few general sciatic nerve exercises that can be done to help alleviate your pain.

But, before we start  I would suggest that you consider making an appointment with your local physiotherapist.  Your physiotherapist will be able to provide you with exercises that are best suited (and often most effective) for your specific needs. 

sciatica symptoms1 Are There Any Sciatic Nerve Exercises I Can Do?Okay.. here is a sciatic nerve exercise you can do right now.

First: Gently lay on your back, legs outstretched.

Second: Slowly bring one knee toward your chest, holding it with both hands. As long as there is no pain, gently pull your knee toward the opposite shoulder and hold for 30 seconds.

Repeat this sciatic nerve exercise with the other leg.

Another sciatic nerve exercise / stretch you can try is to sit with one leg outstretched in front of you (try and point your toes up toward the ceiling) and your other leg bent over the side of the bed or chair. Sit up straight, then lean forward from the hips and hold for 30 seconds. Repeat with the other leg.

Remember….With each stretch, stop if the sciatic nerve exercise becomes painful or uncomfortable.

Hope this helps!

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There Are 4 Responses So Far. »

  1. Comment by Lovelyn @ Massage Therapy Benefits on 3 February 2009:

    Stretches do a lot to help manage sciatica pain. I had sciatica on my right side and found that self-massage and yoga helped me get rid of it. Here’s a link to a yoga routine for sciatica. http://www.yogatoday.com/include/playerPopUp_fullPage.php

  2. Comment by CU Sports Physical Therapy Denver on 3 February 2009:

    I agree with the post about seeking a Physiotherapist.

    The Sciatic Nerve may be irritated but what is causing the irritation?

    Is it something in the lower back, a tight muscle in the back side, neural tension? First you need to figure out what is causing the irritation.

    Then an exercise can be prescribed that is going to help you. Does that make sense?

  3. Comment by Physiotherapist Perth on 13 April 2009:

    I agree with seeking a physiotherapist as well.With incorrect techniques you may develop severe discomfort.

  4. Comment by Rajan on 15 July 2009:

    Dear Sir,
    My fathers back bone(No 4& 5)Disk are on errosion process and nerves have been trapped in that errosed part. By going to Physiotherapist he has recovered about 80 %.
    What type of exercise should be done to avoid that type of problem in future.
    Thanking you !
    Rajan, Nepal

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