Sciatica is regarded as a general term specifically used to describe the symptoms of numbness, leg pain, etc. Also, it involves tingling that is caused by injury or irritation to the sciatic nerve roots present in the lumbar spine.
Physical therapy exercises play a significant role in Sciatica Pain Relief.
Depending on the leading cause of your sciatica, a physical therapist will provide you with recommendations on one or more of the below-given exercises that help alleviate your symptoms.
Let’s get started with it.
- Pelvic Tilt Exercise
If you are suffering from sciatica and looking for sciatica pain relief, then, first of all, you will have to visit a recognized physical therapy clinic. They will assess your condition and treat you accordingly.
Pelvic Tilt exercise is one of the best exercises that they will recommend to you. This particular exercise aids in strengthening the abdominal muscles.
It is regarded as the foundation of many exercises meant for Sciatica Pain Relief.
So, it is imperative to perform this exercise correctly. Your physical therapist will help you in this regard. To perform this exercise, you will first have to lie on your back with your knees bent.
Also, your feet should be kept flat, particularly on the ground. While pulling your belly button in, your pelvis will roll up, and your back will flatten automatically towards the floor.
You will have to hold this position for about 20 minutes and finally relax. Also, your main goal would be to complete ten repetitions of this exercise.
- Straight Leg Raise Exercise
This particular exercise plays a significant role in strengthening the abdominal muscles and preventing sciatica recurrences. To begin with this straight leg raise exercise, you will first have to perform a pelvic tilt.
Also, at this time, you need to lie on your back with your knees bent up. Another important thing is to pull your belly button in towards your spine specifically.
Next, you need to straighten one of your legs and raise it gently about 6 to 8 inches off the ground before returning it to the ground. Your main goal would be to complete about ten repetitions of this particular exercise before you start repeating with your other leg.
- Back Flexion Exercise
Forward bending or flexion exercises play a significant role in sciatica pain relief. It can effectively treat sciatica from spinal stenosis by enhancing the passageway of the nerve, which is constricted.
To perfectly carry out this back flexion exercise, you will first have to lie on your back with your legs on the ground rested in a flat position.
Until you feel a comfortable stretch, specifically across your lower back position, you need to pull your knees to your chest gently.
After holding the stretch for about 30 seconds, you will have to lower your legs back to the initial position in a slow manner. Your main aim will be to complete 4 to 6 repetitions of this particular exercise for the best outcomes.
- Bridging Exercise
It is another dynamic lumbar stabilization exercise that plays a vital role in strengthening the spine’s muscles. You will have to lie in your back position with your knees bent, feet flat, and your arms on the floor for performing this exercise.
The next thing you need to do is raise your buttocks slowly, about 6 to 7 inches off the ground. Also, you need to hold this bridge position for about 8 to 10 seconds. Lower your buttocks back to the initial position in a slow manner.
As your strength builds, you would aim to carry out about two sets of 10 bridges.
- Prone Leg Exercise
If you want to alleviate sciatica symptoms, then practising the prone leg exercise will prove to be very helpful. It works by training the body to effectively maintain a comfortable posture for the lumbar pelvis and spine.
To carry out this exercise, you will have to lie on your stomach. Your arms should be kept at your side.
The next thing you need to do is pull your belly up, specifically towards your spine. While doing this, you must keep your legs straight.
Slowly alternate, raising one leg at a time about an inch or two of the ground position. If you find it too difficult, then you can make it easier by positioning your fists under the front position of your pelvis.
So, the ones mentioned above are some of the most effective exercises that you can opt for sciatica pain relief, Oakville, ON.
I hope you have found this to be very helpful.