Are you experiencing a nagging and excruciating type of pain that radiates from your lower back region to the lower limbs? This type of pain is a sign of you suffering from sciatica. People consider sciatica as a condition. But sciatica is not a condition. Rather it is simply what we also call is a type of pain. The irritation of the sciatic nerves causes sciatica. Sciatica is also caused due to compression of nerves in the lower region of the spine, and the pain it produces can range from mild to severe. Sciatica also creates numbness in the leg along the nerves. Other complications of sciatica can be difficulties in walking, running, symptoms of anxiety, difficulty in breathing. There are several home exercises that you can do at your home to gain effective results for sciatica pain relief.

 

According to the sources, it is estimated that up to 40 per cent of people will experience sciatic nerve pain or will have sciatica at least once in their entire life. The symptoms of sciatica can be very painful and annoying. Why suffer when you can grab some ideas or effective remedies to overcome those challenges instantly. For that, you need to explore more about effective exercises and provide sciatica pain relief. Here are a few simple exercises that you can explore for sciatica pain relief. 

 

The best exercise for sciatica pain relief: 

Many people still confuse general back pain with sciatica, but sciatica is not limited to the lower back region. The sciatic nerves run down from the lower back, including the buttocks, legs, and knees. This means that the pain can run down to the leg and knees.  Sciatica can easily be diagnosed. It is recognized by its telltale pattern, where the pain radiates from the lower spine to the region of the buttocks. 

Here are the best exercise which you can do at your home to access sciatica pain relief

 

 

  • Pelvic Tilt:

 

The primary objective of pelvic tilt is to strengthen the lower abdominal muscle and provide stretch to the lower back muscles. To perform this exercise, you need to follow these steps. 

Firstly, you need to lie on your back and then try to exhale. 

Make sure to tighten your abdominal muscles by pushing your belly button towards the floor. After that, you need to flatten your lower back portion. 

Now ensure to hold this position for about 5 seconds. 

It is important to repeat the entire process about ten times by holding the posture for 5 seconds every time. 

 

 

  • Knee to Chest:

 

The main objective of this exercise is to help reduce the nerve compression in your lower back region. This exercise will help you to alleviate the lower back pain most effectively and conveniently. This exercise is considered the best exercise to access sciatica pain relief. Follow the steps to proceed with this exercise. 

To do this exercise, you need to lie on your back and then start with your left knee or right knee and pull your knee towards the chest while keeping the other leg straight onto the floor. 

Now you need to hold this position for up to 10 seconds and repeat the movement with your opposite knee. 

It is recommended to perform this exercise in a repeated cycle around 3 to 5 times by holding the position each time for 10 seconds. 

 

 

  • Lower Trunk Rotations:

 

The benefit of this exercise is to increase the mobility of the spine and enhance its flexibility. Here are the steps to perform lower trunk rotations. 

Lie on your back region, keep your knees bent upright, and keep both feet flat on the floor. 

You need to hold both knees together. 

Now rotate your knees to one side and then hold this position for up to 3 to 5 seconds. After that, you may feel a gentle sensation of stretches in the opposite side of your back and hip region as well. 

Next, rotate your knees to the other side and hold the position for 3 to 5 seconds by contracting your abdominal muscle. 

Repeat the steps up to 10 times on each side. 

 

Final Verdict

The sciatic nerve is the longest nerve found in the human body, and it covers many areas. The irritation or compression of the sciatic nerve leads to pain which is quite difficult to bear. This pain radiates from the lower back down to the knees. It is important not to ignore the symptoms of sciatica and get it treated as soon as possible.  You can adapt the exercises mentioned above in your daily routine to get sciatica pain relief. Do not forget to consult your physician and your physical therapist before proceeding with any self-treatment.