Are you dealing with sciatica pain and looking for safe workouts to get rid of it? Sciatica pain, caused by inflammation and nerve pressure in the lower back and legs, can be quite uncomfortable and debilitating. Fortunately, there are some easy workouts that you can do at home or in the gym to help reduce your sciatica pain. Through following these 7 easy workouts, you can easily reduce the pain that’s associated with this condition.
1. Mindful Stretches
Mindful stretching, or yogic-like stretches that are focused on the breath, are great for treating sciatica. To do these stretches, start by sitting in seated cross-legged position and slowly deepen your breaths. While keeping your breath conscious, slowly move your arms, legs, and back into different extended positions. Focus on slowly stretching each muscle without pushing too far. With time, these mindful stretches will slowly release tension and help reduce your sciatica pain.
2. Foam Rolling
Foam rolling is a great way to get rid of any tightness in the lower back, glutes, and hip flexors. Foam rolling creates a deeper massage that allows releases intense muscles knots and tension. To do foam rolling, start by laying down on a hard, flat surface and placing the foam roller under your lower back. Slowly move your hips back and forth over the foam roller to massage your lower back muscles. This will help reduce your sciatica pain while also releasing tension and tightness in the lower back muscles.
3. Side-Lying Abduction
This exercise is great for strengthening the hip muscles and glutes, which can help reduce the sciatica pain. To do this exercise, you’ll need to lie down on your side with your legs slightly bent. Slowly bring your top leg up towards the sky and back down. Make sure to keep your hips and lower back stable while doing the movement. For a variation of the exercise, you can try lifting the leg straight up and down instead of sideways. Do 2 sets of 10 reps on each side for best results.
4. Foam Lever Squats
Foam lever squats are great for working out the glutes, hip flexors, and lower back muscles. To do this exercise, begin by standing in a wide stance with your toes facing outward. Place one end of the foam lever in each hand and slowly squat down. Make sure to keep your back and lower body aligned. Pause at the bottom for a few seconds and then stand up slowly. Do 3 sets of 10 reps for best effects.
5. Bird-Dog Exercise
The bird-dog exercise is great for strengthening the core and back muscles while also helping to reduce sciatica pain. Begin by getting on all fours with your knee and hands on the ground. Slowly extend your right arm and left leg in opposite directions and hold for a few seconds. Then switch and extend your left arm and right leg. Do 2 sets of 10 reps on each side for the best results.
6. Reverse Back Extensions
Reverse back extensions are excellent for improving posture and helping reduce sciatica pain. To do this exercise, begin by lying on your stomach and place your hands behind your head. Arch your back up and then come back down, focusing on squeezing your lower back and glute muscles in the process. Make sure to keep your core tight and back straight throughout the movement. Do 2 sets of 10 reps for the best effects.
7. Glute Bridges
Glute bridges are a good exercise for strengthening the core and glutes and for reducing sciatica pain. Start by lying on your back and bend your knees so that your feet are flat on the ground. Then, press your heel into the ground and lift your hips up until your body forms a straight line. Make sure to squeeze your glutes at the top of the movement and then lower back down. Do 2 sets of 10 reps for the best results.
People Also Ask
What are some good exercises for sciatica?
Good exercises for sciatica include mindful stretching, foam rolling, side-lying abductions, foam lever squats, bird-dog exercises, reverse back extensions, and glute bridges.
How can I naturally reduce sciatica pain?
Sciatica pain can be naturally reduced by doing mindful stretching, foam rolling, side-lying abductions, foam lever squats, bird-dog exercises, reverse back extensions and glute bridges.
Does stretching help with sciatica?
Yes, stretching can help with sciatica by reducing tension and tightness in the lower back, hips and legs.
Can yoga help sciatica pain?
Yes, yoga can help with sciatica pain by reducing tension and inflammation in the lower back, hips and legs.
How often should I do exercises for sciatica?
It’s recommended to do exercises for sciatica at least 3 days per week.
While sciatica pain can be quite uncomfortable and even debilitating, there are some helpful workouts that you can do at home that can help reduce that pain. By doing the mindful stretching, foam rolling, side-lying abductions, foam lever squats, bird-dog exercises, reverse back extensions, and glute bridges, you can easily reduce the pain that’s associated with this condition. Always make sure to talk to your healthcare provider before doing any of these exercises and make sure to listen to your body.