People with sciatica experience searing pain along the sciatic nerves which run from the lower back and branch off at the hips and buttocks. To get relief from such pains you need t0 to do some exercises and keep those muscles active. Let’s look at 5 simple exercises you can follow to soothe those nerves.
Seated Hip Stretch
Sit on a chair with your feet on the floor and knees bent at a 90-degree angle. Then slowly lift the affected leg up and cross that ankle over to the opposite knee. Then, gently bend forward over the crossed leg, breathing deeply and holding for 15 to 30 seconds before releasing.
Start in downward-facing in a dog pose with both your feet together. Bring your right knee forward towards you and turn it out to the right so your right leg is bent and then your left leg is extended straight behind you. Slowly lower both legs. Hold the position for five to ten breaths, and then switch to the other side.
Posterior Pelvic Tilt
Begin this stretch by lying down and face up on the bed with your knees bent and feet flat. Make sure your abs are flattened on your lower back into the bed. Hold for 5 seconds and repeat it for ten repetitions.
Knees to Chest
Start by lying down flat on your back with your knees bent and soles of the feet on the floor. Then, slowly hug your knees into the chest. Hold for 30 seconds before releasing the stretch and repeat it thrice.
Knee to Opposite Shoulder
Kickstart this workout by sleeping on your back with your legs extended and feet bent. Lift your right leg and grip your hands behind the knee. Pull your right knee across your body and toward your left shoulder. Hold for 30 seconds. Do a total of 3 repetitions and then change sides.