6 Simple Exercises Against Sciatic Pain

Sciatic pain is often caused by damage to the intervertebral disc and radiates from the back into the respective leg.

The most common causes of sciatica pain are muscle tension and blockages in the vertebral bodies, as well as problems with the intervertebral disc. Are you affected by this suffering too? Find out how to combat sciatica pain in our article. 

The sciatic nerve

The sciatic nerve is a very thick nerve. It is also the longest nerve in the human body. Among other things, it consists of nerve fibers from the spinal cord.

The sciatic nerve extends from the lower back to the feet, where it originates at about the level of the hips.

From there it runs along the back of the thigh and over the hollows of the knees down to the feet. Depending on its location, the sciatic nerve can cause pain anywhere if it is pinched, irritated, or injured.

How does pain come about?

Sciatica pain is often caused by damage to the intervertebral disc and radiates from the back into the respective leg.

The most common causes of sciatica pain , however, are muscle tension and blockages in the vertebral bodies, as well as problems with the intervertebral disc, such as a bulging disc.

In all of these cases, the sciatic nerve (sciatic nerve) becomes irritated or pinched and pain develops.

What helps against sciatica pain?

There are many ways to relieve sciatica pain. In the following we would like to introduce you to 8 possibilities. Then we will show you 6 exercises for sciatica pain that can be helpful.

• Exercise (Sciatica pain can be prevented through regular physical activity)
• Warmth (warmth can help loosen muscles and gently release vertebral blockages)
• No smoking (Statistically speaking, smokers suffer more often and more persistently from sciatica pain than non-smokers.)
• Relax (stress promotes the development of sciatica pain)
• Painkillers (light painkillers allow you to move freely and prevent further pain through tension)
• Massage (To loosen up tense muscles, not only heat is useful, but massage too)
• Acupuncture (many studies show that acupuncture can often help as well as drugs)
• Kinesio Tape (Kinesio Tapes are special adhesive tapes that are stuck to your skin in such a way that muscle parts are relieved or supported)

Exercises for sciatica pain

Exercises that specifically build up the lower back muscles can help or prevent sciatica pain.

However, appropriate exercises for the back should be done regularly to be effective.

Although this costs a lot of self-discipline, it is the best possible prevention: a back that is stably supported by muscles is very important. This is because it can be used to prevent a sciatic nerve root from coming under pressure and causing pain.

1. Grasp the tips of your feet

Simple but effective: Stand up straight with your legs together and then let your upper body hang loosely forward.

The fingers point to the tips of the feet, the knees must remain straight. This stretches your leg muscles, but is also good for your back: the exercise relieves and stretches the lumbar region.

2. Supine position

This exercise also works well as a “first aid” measure for acute pain.

To do this, lie on your back, then carefully lift your legs up to rest on your stomach.

Use your arms if you are a little more awkward. The goal is to lay the lumbar spine flat on the floor, thereby relieving and stretching the surrounding muscles.

3. Mini folding knife

This exercise is about strengthening your back and abdominal muscles at the same time. If you do it regularly, you will prevent sciatica pain.

Sit upright on a mat or rug and take turns lifting one leg straight up. At the same time, stretch your upper body and try to reach the tips of the toes of the raised leg with your hand.

Hold the position, then slowly lower and repeat several times with both legs alternating.

4. Legs sideways

Lie on your back and put your feet up. Your arms are stretched out next to your body. Now slowly and carefully lay your legs on one side. But be careful not to twist your spine!

This exercise is designed to stretch and thereby loosen the muscles in the lumbar region. So take it easy! Switch sides and let your legs rest on each side for a few relaxing breaths.

5. Stretch your legs

In this exercise, too, the focus is on stretching. To do this, sit upright in the cross-legged position and bring one leg back from this position. Then support yourself with your hands in front and keep your back leg straight. Stretch for at least 10 seconds before repeating the exercise with the other leg.

6. Golf ball massage

If you are alone and have no one to massage you, a golf ball will work just fine. Alternatively, you can use another round but solid object.

Lie down on the ball so that it touches the painful area and move your body over it with light pressure.