3 Best Exercises For Sciatica Relief | Chiropractor for Sciatica in West Omaha, NE
Hi, I’m Dr. Jeremiah from Family First Chiropractic, and today I’m excited to share with you three effective exercises and a bonus stretch that can significantly alleviate your sciatic pain. Sciatica affects the region of the low back or the pelvic area, often radiating pain down through the glutes to the foot. This condition can be caused by a herniated disc, degenerative changes in the bones, or tight musculature in these areas.
Morning and Nighttime Bed Exercises
The first exercise we recommend should be performed both before you get out of bed in the morning and before you go to sleep at night to prevent putting undue weight on your feet when they’re most vulnerable. Begin by lying on your back with your legs raised at a 90-degree angle. Gently sway your legs back and forth ten times each way. This movement helps to loosen up the pelvic area without straining it. For those with more severe sciatica, a modification can be made by resting your legs on the bed, making the exercise less intense.
Bicycle Legs for Sciatica Relief
Next, we move on to the bicycle legs exercise. Remain lying on your back with your legs up, and mimic the motion of riding a bicycle by extending each leg one at a time. Perform this movement ten times for each leg. If necessary, a gentler version of this exercise can be done by placing your feet on the bed and sliding them back and forth, still aiming for ten repetitions per leg.
The Spreader: Enhancing Low Back Motion
The final exercise is called the spreader. Sit with your feet on the bed and your knees bent, then gently spread your legs back and forth. This exercise introduces motion into the low back, helping to relieve extra disc pressure and encourage the flow of synovial fluid between the joints, facilitating movement and reducing pain.
Bonus Stretch for Radiating Sciatic Pain
As a bonus, I’d like to offer an additional stretch for those experiencing radiating sciatic pain that extends down the leg and possibly into the foot. Start by sitting with your legs extended. Look back over your shoulder and simultaneously extend one leg out straight. Hold this position for about 15 seconds before returning to the starting position. Next, bring your head down towards your knees and curl your leg underneath you. This stretch can help relieve the tension along the sciatic nerve path, offering further relief from discomfort.
Incorporating these exercises and the bonus stretch into your daily routine can significantly reduce the impact of sciatica on your life. If you have any questions or need further assistance, feel free to reach out or consult a healthcare professional. Remember, consistency is key to seeing improvements, so make these exercises a part of your everyday routine for the best results.
