Tender Touch Physiotherapy 5 Best Exercises for Sciatica Relief

Can’t Seem Be rid of that Leg pain!!!

Sciatica refers to pain that starts in the lower back and travels down one or both legs due to irritation of the sciatic nerve. This pain can make daily activities challenging, but specific exercises can help relieve the discomfort and improve your mobility.

Exercise 1: Piriformis Stretch

Description and Benefits:
The piriformis is a small muscle in your hip that, if tight, can press on the sciatic nerve. Stretching it can reduce nerve irritation.

Step-by-Step Instructions:

1. Lie on your back and bend both knees.
2. Place your right ankle over your left thigh, creating a “figure 4” shape.
3. Gently pull your left thigh toward your chest.
4. Hold for 20–30 seconds, then switch sides.

Exercise 2: Knee-to-Chest Stretch

Description and Benefits:
This stretch loosens tight lower back muscles and reduces pressure on the sciatic nerve.

Step-by-Step Instructions:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Grab one knee with both hands and pull it toward your chest.
3. Hold for 20–30 seconds, then switch legs.

Exercise 3: Child’s Pose

Description and Benefits:
This gentle yoga pose stretches the lower back and hips, easing sciatic nerve pain.

Step-by-Step Instructions:

1. Kneel on the floor with your feet together and knees apart.
2. Sit back on your heels and stretch your arms forward, lowering your torso toward the floor.
3. Hold for 20–30 seconds while breathing deeply.

Exercise 4: Seated Spinal Twist

Description and Benefits:
Twisting the spine gently can relieve tension in the lower back and improve flexibility.

Step-by-Step Instructions:

1. Sit on the floor with one leg extended and the other crossed over it.
2. Place your opposite elbow on the outside of the crossed knee and gently twist your torso.
3. Hold for 20–30 seconds, then switch sides.

Exercise 5: Cat-Cow Stretch

Description and Benefits:
This exercise promotes flexibility in the spine and reduces stiffness in the lower back.

Step-by-Step Instructions:

1. Get on your hands and knees in a tabletop position.
2. Arch your back by lifting your head and tailbone (cow position).
3. Then round your back by tucking your chin and pelvis (cat position).
4. Alternate between these movements for 30 seconds.

Conclusion:
These exercises can help reduce sciatica pain and improve mobility. For severe or persistent pain, consult a Tender Touch Physiotherapist to create a personalized recovery plan.