Simple Exercises To Relieve Sciatica Pain And Back Ailments

These exercises are very helpful in relieving sciatic pain when it is not too intense. Absolute rest is usually not recommended.

Gentle exercise is the best way to improve the quality of life if you have sciatica, hip, or back problems.

If the pain is intense, it is advisable to rest initially, but if you do not move for too long, the pain can increase.

Movement means life, certain  exercises can promote the health of muscles and intervertebral discs. 

With this simple workout, the structure of the spine can be balanced, while the fluid exchange is promoted at the same time. In addition, important nutrients are transported to the right places.

This can help relieve pressure on the  sciatic nerve and inflammation  in the hip or back strain.

Often the fear of pain is the worst enemy, because the thought “better not to move if it hurts” is usually counterproductive.

These simple exercises can provide relief and improve flexibility. Consequently, you can use it to improve your quality of life.

We invite you to take part.

1. Lotus position against sciatica, hip and back pain

As mentioned at the beginning, these exercises can only be practiced if the hip, back or sciatic pain is not too intense.

If you have moderate discomfort , try these  stretches and positions to increase your resistance and the health of your bones, nerves, and joints. 

How is the lotus position performed?

• Sit on a yoga mat with your legs open and bent.
• Make sure your back is straight.
• Try to bring the soles of your feet together.
• Hold your ankles as you practice this exercise.
• If you find it difficult to take this position at first, don’t worry. With daily practice you will get better and better.
• After a while, you can begin  to bend forward until you feel a slight pressure in your hips.
• Remain in this position for 5 seconds, relax briefly, and repeat the exercise again.

2. Quadruped stand against sciatic pain

This exercise is excellent for relieving back and sciatic pain, and can also be very effective for hip problems.

All affected areas are set in motion, but it is important to be constant with this and to do the exercise for 5 to 10 minutes every day.

How is this exercise done?

• Use a yoga mat and stand on four feet.
• Support yourself well with your hands on the floor.
• Then bring your right knee to your left hand while slightly lifting the other leg (you have to bend your hips slightly).
• Remain in this position for 10 seconds.
• Take a short rest and repeat this exercise on the other side (left knee to right hand).

3. Exercise with chair

Now let’s move on to a simple exercise on a chair that you can do anytime, anywhere.

If you do all of the steps carefully, your back and hips can benefit greatly while also relieving sciatic pain.

Exercise with chair

• Choose a well-standing chair.
• Sit on the edge of the chair.
• Lift the right leg and position it on the left leg so that the ankle is on top of the knee.
• Hold this position for 10 seconds, inhale,  then bend forward with your back straight.
• Then repeat this exercise with the other leg.

Exercise on the sofa or in bed

All exercises can be easily practiced at home. They can be carried out not only as a treatment but also as a preventive measure.

You only need 35 minutes a day for this  , but  you can benefit greatly from it.

Take your time and find a quiet place for it. You shouldn’t feel any pain, but relieve tension and gain flexibility and resistance.

This will give you very positive results.

Helpful exercise to be practiced on the bed or sofa

• Lie down on the sofa.
• Bend your right knee and bring it to your chest.
• If you can’t get your knee all the way up to your chest, don’t worry, you will become more flexible with regular exercise. You should stop when you feel pain and reach your limits.
• Repeat this exercise 10 times using your arms to hold your knee.

• Then you practice this exercise with your left leg.

All of the exercises are simple but very effective. Don’t forget to check with a physical therapist  if you experience very intense or chronic pain.