I once read someone’s response to a Facebook thread about sciatic pain. A lady commented saying that the “pain felt like lightning ants traveling up and down her leg.” If this is something you also have trouble with, here are some easy exercises to help stop your pain and get you back on the road to pain-free living.
- Begin by sitting at the edge of a chair. Place your foot on the affected leg over the opposite knee. If you can’t do this, modify by using a stool to place the foot on top of.
- Keep your back straight and slowly lean forward through your hips until you feel a mild to moderate stretch in hip and possibly low back.
- Don’t press too hard here, but keep a stretch you can tolerate for 30 seconds. Rest and repeat on the opposite leg.
- Repeat this 3 to 5 times on both legs to get hip and low back relief.
Hamstring Stretch (you will need a yoga belt, strap, or towel)
- Lay on your back in bed, table, or floor with the knees bent and your feet flat.
- Use the strap to pull one leg up straight up until you feel a mild to moderate stretch in the back of your knee towards the low buttocks region.
- Don’t pull too hard into the stretch. Keep the tolerable for 30 seconds. Rest and repeat on the opposite leg.
- Repeat this 3 to 5 times on both legs to get leg, hip, and low back relief.
- Lay on your back on your bed, table, or floor with the knees bent and your feet flat.
- Flatten your back into the floor. Imagine reversing the natural curve of your low back down into the floor as you pull your navel into your spine.
- Hold this position for 10 seconds without letting it raise off the floor.
- Rest and repeat this treatment 10 times.
Clam Shells (you will need a theraband or resistance band)
- Lay on your non-affected side with the knees bent and feet together. I advise placing a pillow under your head for neck support.
- Place the resistance band around the knees, just above and around the knee.
- Keeping the bottom leg stationary on the floor, swing your top knee up against the resistance and keep the feet together.
- Return back down and repeat this motion 30 times.
- Repeat on both sides to improve hip strength and decrease low back pain.
- Lay flat on your back with both knees bent and your feet flat. Use your leg to pull the knee of the leg most affected up to the ceiling.
- Place your hands on that knee/top of the thigh.
- Press the resting leg into the floor using your glute and butt muscles, while simultaneously pressing your hands into the elevated leg.
- Hold this for 5 seconds, relax and repeat 5 times.
- Perform this exercise to help correct your pelvic alignment and relieve your pain.
- Sitting at the edge of chair, slowly straighten your affected leg until very mild tightness is felt in the back to the leg and possible in the low back.
- Maintain a slumped posture, and nod your head up and down with your ankle/foot. This takes coordination but with practice you can do it very well.
- Do Not attempt to completely straighten the affected leg into more tightness. Caution is needed due to exacerbating symptoms.
- Perform this coordinated motion for 20 reps and rest.
Try these exercises at home to start having immediate pain-relief. If you have questions give us a call for more information.
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