Sciatica is one of the most common causes of pain in the lower back and legs. It occurs when the sciatic nerve \u2013 the longest in the human body \u2013 becomes irritated or compressed, generating discomfort that can radiate from the lower back to the foot. If you suffer from this pain and have been recommended exercises but don\u2019t know where to start, here are 3 simple and safe movements that can help you reduce discomfort.<\/p>\n
Important: These exercises should be done carefully and should never cause pain. If the discomfort increases, it is advisable to consult a professional.<\/p>\n
\ud83e\uddd8\u00a0\u2642\ufe0f\u00a0Exercise 1: Twisting with glute stretch
\nThis exercise helps relieve tension in the muscles of the lower back and gluteal area, which often compress the sciatic nerve.<\/p>\n
Brainberries
\nHow to do it:<\/p>\n
Sit on the floor or on a mat.
\nCross the affected leg over the healthy leg.
\nHold your knee with both hands and gently pull it toward your chest, while turning your torso to the opposite side.
\nHold this position for 15 seconds, breathing deeply.
\nSlowly return to the starting position.
\nI repeated this exercise 3 to 4 times, as long as it doesn\u2019t cause discomfort.
\n\ud83d\udecc\u00a0Exercise 2: Hamstring stretch lying down
\nIdeal for releasing tension in the back of the thigh, which is usually shortened and tight in people with sciatica.<\/p>\n
How to do it:<\/p>\n
Lie on your back on a comfortable surface.
\nBring the affected leg toward your abdomen.
\nHold it below your thigh, and slowly stretch your knee as far as you can without straining.
\nFlex again and repeat the movement.
\nDo 10 repetitions, and perform 3 sets with rest between each one.
\n\ud83e\ude91\u00a0Exercise 3: Seated piriformis stretch
\nThe piriformis muscle can press on the sciatic nerve if it is tight. This stretch seeks to relieve that pressure.<\/p>\n
How to do it:<\/p>\n
Sit on a firm chair or a comfortable surface.
\nCross the affected leg over the healthy leg (as if you were forming a \u201c4\u201d).
\nHold the ball of your foot and slowly lower your knee toward the floor.
\nHold this position for 15 seconds, without forcing or bouncing.
\nI repeated the movement 3 to 4 times.
\nWE RECOMMEND WATCHING THIS VIDEO FOR A BETTER UNDERSTANDING:<\/p>\n
\u2705\u00a0Additional Tips
\nDo these exercises in comfortable clothes and in a quiet place.
\nMaintain steady, relaxed breathing during movements.
\nDon\u2019t do the exercises if you feel stabbing pain, severe tingling, or weakness.
\nConsistency is key: practice these stretches at least 3 times a week to notice improvements.
\nIn short
\nSciatica can be very limiting, but with adequate, gentle and progressive movements, you can relieve much of the discomfort. These three exercises are a great way to start, always with caution and paying attention to your body\u2019s signals.<\/p>\n\n