Sciatic Pain Relief Exercises
Things You'll Need
- Loose clothing Hard surface to lie on Towel (optional)
Instructions
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Knee-to-Chest Stretch
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1
Get into comfortable, loose-fitting clothing.
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2
Lie on the floor or another hard surface.
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3
Keeping your lower back to the floor, extend your leg that is not experiencing pain, and raise the painful leg, bending it at the knee.
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4
Pull your knee gently to your chest and the opposite side of your body. Hold for 10 seconds if possible; the goal is to eventually work your way up to 30 seconds. Repeat with nonpainful leg.
Hamstring Stretch
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5
Lie on your back, keeping your feet flat on the floor and your knees raised.
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6
Place a towel under one knee and pull that knee gently toward you with the towel. If you do not have a towel, use your hands but try not to bend too far forward.
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7
With your knee as close to your chest as you can get it, slowly straighten the leg as far as you can. Your goal is to get the bottom of your foot to face the ceiling. Hold this position for 10 seconds, eventually working up to 30 seconds over time.
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8
Repeat with other leg. Be sure to stretch only one leg at a time.
Knee Twists
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9
Lie flat on the floor with knees bent.
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10
Keeping your feet flat on the floor, lower your knees to one side, and then the other. Your lower back should remain as still as possible.
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11
Continue rocking your knees from side to side for 30 seconds.
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