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7 Exercises to Help Relieve Sciatic Nerve Pain

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Sciatic Nerve exercise

What is the sciatic nerve? The sciatic nerve connects the spinal cord to all parts of the lower body, including the gluteus maximus and hamstrings muscles in your hips, quadriceps muscles in your thighs, as well as your calf muscles, feet and toes. What are symptoms of sciatic nerve pain? Common symptoms of sciatic nerve pain include numbness and tingling in your feet, lower back pain and muscle weakness or tightness in your leg muscles. When should you exercise sciatic nerve? Consult with your physician before starting any exercise program for sciatica or other serious medical conditions.

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Top 7 Exercises that help relieve Sciatic Nerve pain

1) Bodyweight Squats


Start by standing with your feet shoulder-width apart. If this is too difficult, start by sitting on a chair and slowly stand up straight. Place your hands on your hips or clasp them in front of you. Slowly bend one leg while keeping the other straight and then lower into a deep squatting position, keeping your back straight the entire time. Bring the knee of the bent leg to the floor, stopping when you feel a stretch or slight discomfort in the backside of your thigh.

2) Kettlebell Swings

Kettlebell Swings are an easy way to exercise your sciatic nerve, as they target the lower back and hips. All you need is a kettlebell and space in front of you that is free of obstructions. To do Kettlebell Swings, get in a squat position with your feet shoulder-width apart. Hold the weight close to your body and then keep it centered as you bend at the hips and reach towards the ground with your arms. When you come back up from this stretch, make sure not to let the weight touch the ground or you’ll lose some of its momentum. Make sure to breathe while doing these exercises!

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Sciatic Nerve exercise

3) Barbell Deadlifts

Barbell Deadlifts are also a great exercise because they help you maintain a neutral back while strengthening your hamstrings and glutes. To begin, hold the barbell at arm’s length away from your hips, with your palms facing up, using an overhand grip. Positioning your feet roughly hip-width apart with toes pointing out, slowly bend forward at the waist until you feel a stretch in the hamstrings of the back leg.

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4) Wall Climbs

Wall Climb Stand with your back against the wall and place your hands a few inches higher than your shoulders. Put one foot forward and the other back on the floor. Bend both knees so that you have good balance, but not too much or else you will slide down the wall. Push up on your arms to raise yourself up the wall by bending at the hips, keeping a straight line from your head through your spine. Hold for 5-10 seconds before slowly sliding back down. Repeat this exercise 10 times.

Sciatic Nerve exercise

5) Planks

The Planks stretch the muscles in your back, hamstrings and quads while also stretching the hip flexors. Start by lying face down on a mat with arms extended and knees bent so that your weight is supported by your toes and forearms. Lift one arm up off the ground, balancing on the opposite elbow for five seconds before returning it to the ground, and then repeat with your other arm. Keep your abdominal muscles tight to protect your lower back from strain.

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6) Wrist Roller

Sit on your butt and put the wrist roller in between your knees, making sure it’s stable. Now put your hands on the floor on either side of you and lean back so that you’re at an angle with your knees bent and hip distance apart. Roll yourself over onto the ball slowly until you feel a stretch in your hamstrings. Hold for 2 minutes and release by pushing yourself off the ball so that you land gently back onto your butt. Do 3 sets of 10 reps.

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7) Bicep Curls
Bicep curls are one of the easiest exercises you can do. They are low impact, so they won’t hurt your back. Bicep curls will help strengthen your back and stabilize the area where sciatic nerve pain is coming from. Perform 3 sets of 12-15 repetitions of this exercise once a day. The best time to do it is after waking up in the morning, or before bed if you want a relaxing way to unwind for 30 minutes before sleeping at night.

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