How to perform sciatica exercises

Tempting as it may be to lie down when sciatica strikes, the only way to relieve it is to perform sciatica exercises correctly and at regular intervals. This is because the muscles in the back and spine have to regain their tone in order to support the trunk properly and removing the stress on the sciatic nerve. A day or two of bed rest will help temporarily but the pain will get worse eventually.

Sciatica exercises keep the back muscles ripped and ready to support your body weight. Most therapists will often suggest that you get to determine what type of sciatica you have for more specific workouts that target the fundamental cause of sciatic nerve pain.

One of the easiest sciatica exercises that you can do involves a lot of stretching. Start off by finding a stable flat surface where you can lie down flat. Gradually move your knees towards your chest as you embrace your legs. Put comfortable pressure on the area beneath your knees to stretch your lower back. Keep applying force until you get a good stretch. Follow this with a quadriceps stretch by lying flat on your tummy. Slowly move one of your leg up to your buttocks and then hold on to it with your hand on the same side. Hold the position for ten to twenty seconds before doing the same to the other leg.

Another alternative routine in your sciatica exercises is to perform a pelvic tilt. This requires lying down on your back with bent knees and feet flat on the surface. Gradually tighten the bums and abdomen that they slightly tip upwards. Try to press your lower back on the surface and hold for a second before relaxing. Do ten repetitions. Get on all fours and position your rear on top of your heels while keeping arms stretched out. Hold this position for thirty seconds before supporting your weight on hands and knees, like that in the starting position. Repeat this five times.

To become effective, sciatica exercises have to be done at least twice a day, especially those that are specified for the type of sciatica you have. Quality workouts matter more than quantity which meant paying attention to your posture and body mechanics. After the sciatica had resolved itself, a gentle exercise program like yoga, Pilates or tai chi should replace this routine to prevent future flare ups.