All you have to be aware of regarding sciatica and exercises to aid in managing it. Free Press Journal

For those who are not diagnosed, sciatica is lower back pain that radiates downwards into the right or left buttock, then down the leg and occasionally the foot. In certain cases the pain may be extremely painful. There is also the possibility of back discomfort, however it’s usually not as severe as pain that you feel in your leg, buttock or foot. If a person has been diagnosed as having sciatica the doctor will recommend the treatment to manage the discomfort. But, it is essential to carry on your daily routine whenever you can. Dozing off and/or absconding from activities can make the condition worse.

Controlling the pain

Ice packs wrap an ice cube in towels, then put it over the area affected at short intervals, frequently throughout the day. This should be done in the beginning. This can help in reducing swelling as well as easing discomfort.

Hot packsYou may also apply an electric heating pad or hot pack. However, it is recommended to use ice for the first few days to help reduce swelling. After two to three days, it’s possible to shift to a heating pad. It relaxes muscles in your back which may cause spasms if an injury occurs. If pain persists you can alternate between ice as well as heat pack.

Exercises to treat sciatica

Regular exercise

Endorphins are natural painkillers. The more active you are, the more endorphins are released. Try low impact activities such as swimming or stationary cycling for the first time.

Once your endurance has improved You can then begin exercising routines that include core stability, aerobics, and strengthening exercises. Exercises will improve your posture as well as improve muscles in your low back and hip muscles.


It’s essential to understand how to stretch correctly. Seek physical therapy or assistance from a yoga professional or physiotherapist or coach that is certified to handle the injury.

Glute bridge

This is among the most effective exercises to strengthen your glutes, hips and lower back as these are the key regions that can trigger sciatica. This exercise can be completed sitting on the ground or in the bed. Knees should be bent and you can raise your hip to your level of comfort. Gradually increase the rangeit is possible to do this by raising one leg and the other leg lowered.

Pigeon stretch

A variety of pigeon stretches may be performed based on the degree of discomfort. The stretches help release muscles like the piriformis muscles, and this presses the sciatic nerve. Stretches for the pigeon provide relief to the buttock region of the leg that is crossed over. The same exercise can be done on both feet.

Stretching out on the floor

Lay down on the floor and cross one leg over the other. The knees of one leg should be bent. other leg. Now, pull the other leg by using your hands toward your chest.

Floor stretch with a slatted floor

You can sit on the bed or floor while keeping one knee straight, and the other leg crossed over it. Slowly lift the straight leg by bending it towards the knee. Prior to that, put both hands on your buttocks to the floor to support you, and then lean forward.

Standing stretch

We wouldn’t recommend standing stretches for those who are new or who are in extreme pain.

Chair stretch for sat

Place yourself on a chair, and cross one leg over the other. Exhale while bending forward.

Always consult with a physician prior to beginning a new workout routine at home to be sure it’s suitable for you. If you’ve had sciatica for a couple of weeks or are suffering from persistent lower back as well as leg discomfort, consult your physician immediately.

(The author is ACSM as well as a Yoga Alliance certified personal and group trainer)

(To get our E-paper via Whatsapp every day, please click here. To receive it via Telegram Click here. We will allow sharing the PDF via WhatsApp as well as various other platforms for social networking. )