What is the best exercise for sciatica

Have you been experiencing excruciating, burning pain in your leg that runs deep down from your lower back?

This could be sciatica pain.

You are not the only one.

Many people suffer from sciatica.

Want to know more about it?

What is sciatica?

The sciatic nerve originates from your lower back and extends down to both legs.

Sciatica is associated with unbearable extreme pain that can occur in your legs or radiate from your lumbar vertebras, the lower back to your legs.

The pain is sharp and very intense and may be sometimes occasional or continuous.

The pain is common in people above 40 years and occurs due to:

  • Poor posture
  • Your vertebrae degeneration
  • Poor exercise form
  • Inflammation,
  • Compression, or
  • Pinching of the sciatic nerve or a herniated disc touching the nerve,
  • Etc.

While sometimes it may go away on its own, customised exercise for sciatica is always the best remedy.

Sciatica Exercises for Sciatica Pain Relief

Exercise in sciatica?

Is it even possible?

The answer is yes!

The customised Sciatica exercises will strengthen your spine, back and leg muscles in a safe and balanced manner.

Here are a few tips on which exercise for sciatica brings you pain relief:

  • Knee To Chest Stretch: It is a simple movement you should do stepwise. Do the following steps:
  1. Lie on your back with your legs extended. Try not to arch your back
  2. Now hold one leg and bring your knee slowly towards your chest by grasping from the back or top of the knee.
  3. Hold the knee near the chest for 30 seconds keeping the other leg extended.
  4. Now release your leg and repeat the same with your other leg.
  5. Repeat with each leg at least three times.
exercise for sciatica

  • Glute Bridge: It increases your core stability and builds strength in your glutes. You may do the following steps:
  1. Lie on your back keeping your knees bent and feet flat on the floor with hips- width apart.
  2. Rest your arms straight at your sides with palms down.
  3. Draw in your belly button to tighten your core.
  4. Now press your arms into the floor for support and push through your heels.
  5. Raise your hips toward the ceiling and squeeze your glutes, giving a very little arch in the lower back.
  6. Hold the position for 5 to 30 seconds.
  7. Gently lower your body.
  8. You may repeat at least 8-10 times.

  • Sitting Pigeon Pose: Do this typical Pilates or Yoga pose as follows:
  1. Sit on the floor with legs stretched and feet together.
  2. Bend the right leg and take its ankle across the left knee.
  3. Now bend at the hips and let your upper body come towards your thigh.
  4. Hold for 10-20 seconds and repeat with the other leg.
  5. You may increase the stretch by bending both legs and resting your palms at the back only if it is comfortable.
  6. Be careful if you have knee pain or a knee injury – always start progressive.

Top Sciatica exercises to avoid

While dealing with the unbearable pain and searching the back exercises for sciatica, you need to ensure that the exercise in sciatica is not causing you any harm.

Certain physical movements may increase the pressure on your spine and worsen your back pain.

So, better stay away from some typical exercises such as cycling, burpees, rotational exercises, weighted squats, and double leg lifts.

Any kind of high-impact sports is just not for those with sciatica.

You should consult an elite personal trainer expert in sciatica rehabilitation programmes.

This will ensure that you are in safe hands and will not land in trouble and you will not cause another sciatica flare-up.

Most important is that you should not ignore sciatica symptoms.

Condition may get severe.

How an elite personal trainer help to recover from sciatica?

Who knows better than an elite personal trainer about the best customised exercise for sciatica?

Get your customised plan for exercise in sciatica from an elite personalised trainer.

A supervised exercise rehab routine is necessary so that you can perform only those exercises that relieve your sciatica pain.

Avail of the complete sciatica rehab programme and say goodbye to your sciatica pain. Contact the best sciatica rehab expert in London Jazz Alessi for a free consultation and a get out of your pain using tailor-made exercises for sciatica.

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