If you have sciatica, you know the symptoms. You are feeling the sharpened, awful pain deep in your back, extending thru your buttock, and shooting into your leg. If you are like most sciatica sufferers, the pain comes and goes depending on your activities and your physical position. You lie down and get some rest, and the symptoms improve with time. But what if you cannot just lie down? What if you want to keep moving thru your sciatica? There’s good news: exercise can be helpful in managing the painful symptoms of sciatica.

First, exercise generally will help with sciatica and back stiffness. The longer you stay immobile, the more your muscles will contract and atrophy. It is important to keep moving as much as you can, even when you are sidelined by the pain of sciatica.

2nd , there are specific exercises for sciatica that can be helpful in preventing and managing the disease. Exercises for sciatica can be done during a course of physical therapy, but exercises for sciatica are usually done by the patient on their own, in the comfort and privacy of the patient’s home.

The best exercises for sciatica are those that stretch and strengthen the areas affected by the disease.

Heel Slides: Lying on your back, slide your heel toward your buttocks, slowly bending and straightening the knee. Do 8 repetitions on each side.

Abdominal Contractions: Lying on your back with your knees bent, imagine you are holding a sponge between your belly button and your spine. Contract your abdominal muscles, as if you are squeezing the water out of your imaginary sponge. Hold the squeeze for five seconds; then relax. Do eight repetitions.

Straight Leg Raise: Lie on your back with one knee bent, the other leg straight. Tighten your abdominal muscles to brace your lower back, and lift the straight leg straight up, holding it six to twelve inches off the ground for one to five seconds. Slowly lower your leg to the ground. Repeat 8 times on each side.

After you master these beginning exercises for sciatica, try an intermediate exercise:

Hamstring stretch: Lying on your back with knees bent, grasp one thigh behind the knee. Supporting the leg, slowly straighten the knee till you’re feeling the stretch down the back of your thigh. Hold the stretch for 15 to 20 seconds. Do eight repetitions on each side.

Have You Heard Of Exercises For Sciatica

Sciatica Treatment – Get Rid Of Sciatica Pain For Good

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