Pain-free movement is the best movement. Ease your discomfort with simple stretches you can do on the floor or in your bed.
Do you experience pain in your low back, across your hips, or down your legs? If so, you might be experiencing discomfort from sciatica. For up to 40 percent of Americans, at one time or another, sciatica becomes a literal pain in the butt.
As always, safety comes first. Consult your doctor before trying these moves. If any of the movements make your pain worse, please stop doing the exercise.
You can perform these exercises on a mat or towel on your floor, or in your bed.
Lay flat on your back and bend your knees to plant both feet on the floor. Gently press your low back toward the floor. Then, as you inhale, carefully allow your low back to lift and arch. Move through 3-5 repetitions.
Reclining Hamstring Stretch
Lay flat on your back and bend your knees to plant both feet on the floor. Then, pull your right knee toward your chest and allow your right knee to straighten and lengthen toward the ceiling. Next, keep your right leg lengthened and slowly bring your right knee in toward your chest. To increase the intensity of this stretch, you can use a towel or yoga strap around the ball of your right foot to gently pull your leg closer. Then repeat this stretch with your left leg.
Reclining Figure Four
Lay flat on your back and bend your knees to plant both feet on the floor. Then, cross your left ankle over your right knee and hold this position for 30 seconds.
To enhance this stretch: After you cross your left ankle over your right knee, gently pull both knees toward your chest. Hold for 30 seconds and then repeat the move with your right ankle over your left knee.
Double Knee Drop
Lay flat on your back and bend your knees to plant both feet on the floor. Allow your arms to stretch out to the sides and relax with palms to the floor. Then, pull both knees in toward your chest and hold. Next, slowly draw both knees toward the right side of the room. Remember to maintain the right range of motion for body. Pull your knees back to center. Then, gently move both knees toward the left side of the room.
Pain-free physical activity is the best kind of physical activity. If you experience severe sciatica pain, it’s best to consult your doctor, but these simple exercises may bring you some relief. Repeat these exercises and stretches throughout your day as needed and incorporate some of these additional nine exercises that also ease sciatica pain.
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