Sciatica is a symptom of several potential issues related to the back, hip, and pelvis. This uncomfortable symptom is usually experienced by patients in the form of pain that travels through the buttocks and then down the leg. It is not necessary that the pain has to originate from the back. Sometimes, patients get it due to a hip or pelvis injury or direct pressure on the sciatic nerve.
Since the pain level may range from mild to severe, patients may have the problem in sitting, standing, or even sleeping.
A range of options for treatments is available for sciatica including stretches. These are very helpful in easing the pain. Listed below are some of the sciatica exercises for leg pain that you can practice at home or under the guidance of a healthcare practitioner:
- Low Lungex
Step 1: Keep right leg forward. The right knee should be over the ankle. Keep left knee on the ground.
Step 2: With the top part of your foot flat lying firm on the mat, lift torso very slowly and rest your hands lightly on the right thigh.
Step 3: Bend hips frontward a little. Now place the right knee behind toes, feel the stretch that occurs towards the left hip flexor.
Step 4: Hold on to this position.
Step 5: Raise arms overhead. The biceps should be placed by the ears.
Step 6: Hold on to this position for around 30 seconds.
Step 7: Repeat on opposite side.
- Knees to Chest
Step 1: Start by lying flat on your back. Keep your knees bent. The soles of your feet are on the floor.
Step 2: Clasp your knees into the chest.
Step 3: Hold for 30 seconds.
- Seated Hip Stretch
The exercise is immensely helpful in offering relief from sciatic pain and ensuring support to the back.
Step 1: Sit on a chair. Keep your feet apart on the floor. Now bend knees at a 90-degree angle.
Step 2: Raise the affected leg up. Now cross that ankle over the knee (opposite).
Step 3: Bend forward gently over the crossed leg. Now take a deep breath and hold for around 15-30 seconds prior to releasing.
- Frog Pose
Frog movements help restore internal rotation to tight hips.
Step 1: Get down on all fours.
Step 2: Keep your palms on the floor.
Step 3: Make sure your knees are on blankets or a mat.
Step 4: Widen your knees carefully and gradually until you sense a very comfortable stretch within your inner thighs.
Step 5: Now keeps the interior of each foot and calf touching the floor.
Step 6: You should keep your ankles along the lines of your knees.
Step 7: Lower down until your forearms.
Step 8: Hold on to this position for around 30 seconds.
- Cobra (Modified)
This exercise is very helpful in offering relief from sciatic pain.
Step 1: Keeping legs extended and laid-back, lie on your stomach. Make sure the elbows should be bent and palms should rest on the floor by the chest.
Step 2: Push through your palms. Straighten elbows partly to lift your chest off the floor (45 degrees).
Step 3: Full cobra pose can be done via straightening elbows and then lifting chest off the floor.
Step 4: Hold on to this position for around 5 seconds. Return to the initial position.
Step 5: Repeat 8-10 times.
- Reclining Cow’s Face Pose
The exercise will help ease pain and prevent it from coming back. This simple to practice stretch will help you a lot.
Step 1: Start off with lying with your face-up.
Step 2: Now cross left leg over the right one.
Step 3: Raise legs (both) off the floor.
Step 4: Flex feet and try to reach the outer ankles. Keep holding your legs close to the belly.
Step 5: Spread toes and keeping feet flexed, try and hold your legs for as many breaths as possible.
Step 6: Switch to the other side slowly and then repeat.