Sciatica pain treatment exercises: Two effective options

Sciatica Pain Treatment Exercises

There it is again. A burning pain down the back of your leg. That daily reminder that you’re dealing with sciatica. 

Sciatica is a lower back issue that involves pinching or irritation of the sciatic nerve. In the U.S. and other industrialized countries, it’s estimated that up to 70% of people deal with some form of back pain in their lifetime. Of these people, medical researchers report that up to 10% are dealing with sciatica. Physical therapists can help you find ways to get out of this statistical category, and one of the most effective techniques is sciatica pain treatment exercises. Here are two exercises that could be particularly helpful for your sciatica pain: 

1.  Reclining pigeon pose stretch

Stretching muscles in the hips, buttocks and lower back can often reduce sciatica pain. There are many sciatica pain treatment exercises that can provide a stretch in these muscles, and one excellent example is the reclining pigeon pose stretch.

Steps for performing the reclining pigeon pose stretch

  • Lie down on your back on a bed or the floor. 
  • Lift your right leg up toward your chest. When your leg is high enough, clasp your hands around the back of your thigh. 
  • Now lift your left leg up toward your chest, and rest your right ankle on your left knee. 
  • Hold this position for eight to 10 seconds. 
  • Return your legs to the floor and rest for a few seconds. 
  • Repeat the steps to stretch your left leg. 
  • Continue repeating the exercise until you’ve stretched both sides three times. 

2.  Standing hamstring stretch

Tight hamstrings can pull on your lower back, and this can lead to increased sciatic nerve irritation. Sciatica pain treatment exercises can be used to stretch the hamstring. One exercise that your therapist might prescribe for this purpose is the standing hamstring stretch. 

Steps for performing the standing hamstring stretch

  • Place your left foot on a stable chair or other surface that’s at or slightly below your hip height. Your toes should be pointed up toward the ceiling, and your knee should be slightly bent. 
  • Slow bend forward from the hips while keeping your back straight until you feel a stretch in the back of your thigh. 
  • Hold the stretch for 20 to 30 seconds. 
  • Repeat these steps to stretch your right leg. 

You’ll find exercises and other sciatica pain treatment options at Border Therapy Services

Are you looking for a sciatica pain treatment plan that uses exercises and other techniques too? Our highly trained therapists at Border Therapy Services have got you covered. Our clinics offer free screenings to help isolate the source of your pain. With this knowledge, we can build you a personalized therapy plan that’s designed to attack your symptoms from multiple angles. 

Contact our team today for more information about our sciatica treatment options or to schedule an initial appointment.