4 Exercises For Sciatica Pain Relief

Sciatica is not something you should neglect and sure requires special treatment. It causes debilitating pain and affects everyday life.

The sciatic nerve passes through the piriformis, which is a tiny muscle located deep in the glutes that helps you rotate your hips.



When it gets too tight, the muscle impinges your sciatic nerve that passes under or through it. This causes the pain and tingling you feel. If you have been wondering what causes that numbness in your lower limbs, that is the answer you are seeking for.

If you struggle with sciatica, especially if it is caused by those long hours you spend working on the computer, the following stretches may be the real solution to your problem:

1. Piriformis Stretch

Lay on your back and place both your feet flat on the floor. Bend your knees. Place the right ankle over your left knee, then pull your left thigh toward your chest.

Hold in this position for 30 seconds. Repeat the same with the other side.

Remember, your top foot should be flexed in order to protect your knee.

2. Seated Hip Stretch


Sit on the floor and cross your right leg over the straightened left leg. Now, hug your right knee with the left arm, and keep your back straight.

Hold in this position for half a minute or a minute, and repeat it on the other side.

3. Pigeon Pose


Do the downward-facing dog pose and keep your feet together.

Draw the right knee forward. Then, turn it out to the right, bending your right leg and extending your left leg behind. Lower your both legs.

Hold in this position for 5-10 breaths, and do the same on the other side.

4. Self-Trigger Point Therapy


It involves using a tennis or lacrosse ball and provides an amazing relief.

Locate the painful spot in your glutes and place the ball at that area. Relax your body onto the tennis ball.

Hold in this position for half a minute or a minute, or until your pain relieves slightly. Locate the next painful area. This exercise should last for 5-10 minutes.

Do these stretches once or twice a day to relieve sciatica pain.

Images courtesy of the author/MBG Creative

Morgan Sutherland: Bad posture causes acute back pain. People often reach for painkillers or other drastic measures to get an instant relief. In Back to the Past: 9 ways to free yourself from back pain so you feel like yourself again you can read more about stretches, strengthening exercises and self-massaging that will help you control your pain and reverse any damage induced by bad posture or back problems.


About the author:

Morgan Sutherland, L.M.T. is an award winning massage therapist with 14 years experience treating clients with chronic pain and sports injuries with a combination of deep tissue massage and cupping. When he’s not helping clients manage their back pain, he’s teaching workshops on how to incorporate massage cupping into a bodywork practice. Morgan’s book, Back To The Past: 9 Ways To Free Yourself From Back Pain So You Can Feel Like Yourself Again encourages you to take better care of your back, posture and health. Source/Reference: www.mindbodygreen.com