Exercises To Get Rid Of Sciatic Nerve Pain

Pain in the sciatic nerve should not be confused with a condition known as ‘sciatica’. The sciatic nerve is very large, as it starts in the lower back and ends in your foot. So by sciatic nerve pain, we mean side pain and this in itself is not a medical condition.

In this article, we will tell you how you can get rid of this pain in the sciatic nerve by doing certain exercises. This will then help you perform certain daily activities with greater ease.

What is sciatic nerve pain?

Pain in the sciatic nerve is a symptom that tells us there is a problem with the sciatic nerve. This problem is usually accompanied by numbness, tingling and shooting pain.

This symptom often occurs in people between the ages of 30 and 50 and is caused by normal deterioration of the body, by a sudden blow or by putting a lot of pressure on the body part at once.

Pain in the sciatic nerve usually worsens at night after sitting or lying in the same position for several hours, walking a lot, or bending the back.

Below we share some of the main causes of this problem:

• Hernia
• Osteoarthritis
• Vascular Problems
• Tumors that press on the nerves or spine
• injuries
• Infections
• Inflammation

And these are the symptoms that can accompany sciatic nerve pain:

• Pain in the lower back, radiating to one or both legs.
• Weak leg, buttock or toe muscles.
• Significant discomfort when sneezing or coughing.
• Increasing pain when stretching or bending forward.
• Tingling or numbness in the legs.
• Inability to sit still for long periods of time.

Exercises to Soothe and Prevent Sciatic Nerve Pain

If you’ve experienced this problem before, you probably know that it’s a nightmare that you wouldn’t wish on even your worst enemies. This is because the pain prevents you from doing your daily tasks and you don’t know which position to take to make the pain go away.

Fortunately, by doing certain exercises you can avoid having to experience this pain again and if you are currently experiencing it, you can make sure that the symptoms ease.

Pilates exercise

The idea is to perform this exercise as slowly as possible and to pay attention to the messages your body is sending. 

However, this does not mean that you should stop this exercise immediately if you experience a little bit of pain or discomfort. Nevertheless, it is important to remember not to put too much pressure on your side.

• Lie on your stomach on a yoga mat or on the floor.
• Extend your arms above your head and keep your legs straight.
• Then lift both your right leg and left arm up at the same time.

• This will automatically raise your head a little, but the idea is that you keep your torso against the ground.

When you have lifted your arm and leg as high as possible, the idea is to hold this position for three seconds and then lower your arm and leg back to the starting position.

Then do the same with your left leg and your right arm. Repeat this exercise ten times on each side.

Stretching exercise for the back

To do this exercise, you are supposed to stand up straight with your legs and feet together. Then bend over as if trying to touch your toes, as you can see in the image above. When doing this exercise, you are supposed to try to touch the floor with your fingers. If you can’t do this the first few times, it doesn’t matter of course.

This exercise creates a curve in your back, stretching the muscles in your back and the sciatic nerve. To get back to the starting position, it’s important to get back up slowly, as moving too fast could make you dizzy and cause your blood pressure to drop.

Do a total of six repetitions of this exercise. With each rep, try to get a little closer to the floor with your hands.

Stretching exercise for the legs

Pain in the sciatic nerve usually starts in the lower back and radiates from there to your leg. That is why it is wise to also do stretching exercises for your legs when you experience tingling and pain in this part of your body.

You can do different exercises for this:

• For example, in one exercise, the idea is to place one leg on a table or chair and keep your other leg straight.
• Next, bend your upper body forward so that your fingers can touch the tips of your toes, at least as best you can.
• Hold this pose for a few seconds and then return to the starting position.
• Then do this exercise two more times.

You are supposed to feel this exercise in your lower leg and buttocks.

Exercise for the lower back

The pain that the sciatic nerve can cause in the lower back can prevent us from moving for several minutes. That is why it is important to stretch this part of the body evenly at the first sign of discomfort.

• Lie on your back, on the floor or on a mattress.
• Straighten your legs and fold your arms. Then stretch your arms out to the side, making sure to keep your palms on the floor.
• Bend both knees, but keep your feet on the floor.
• Then gently and slowly rock both knees to the right until they touch the floor.
• Try not to lift your shoulders and arms off the floor.
• Return to the starting position and then do the same on the other side of your body.
• Repeat this five times.

Stretching exercise for the hamstring

Pain in the sciatic nerve can radiate through the entire leg down to the foot. Therefore, the following exercise can also help to reduce the tension you feel in this part of your body.

• Sit on the floor with your back straight and your legs straight out in front of you. Keep your legs slightly apart.
• Then rotate your shoulders to the right and bend forward, as if you were trying to touch your right foot.
• You are supposed to touch your right knee with your head.
• Hold this pose for a few seconds and then return to the starting position.
• Then do the same on the left.
• With each repetition, try to go a little further than the previous one.

Stretching exercise for your waist

This last exercise will also help to ease aches and pains, because with this exercise you stretch exactly the part of the body that is involved.

• Lie on a mattress or on the floor, then bend your knees and pull your legs up as far as possible until your knees touch your chest.
• Keep your knees in place by holding your legs with your arms, almost in the fetal position.
• Apply a little pressure to your knees.
• Then release your legs and extend them again.
• Repeat this exercise a few times.