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by Morgan Sutherland

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April 18, 2015 5:28 AM

4 Exercises For Sciatica Pain Relief

Sciatica is more than just a literal pain in the butt (and back and legs). When
it strikes, it can cause misery and debilitating pain, instantly putting a
damper on your life.
The sciatic nerve runs right through the piriformis, a tiny but powerful
muscle deep in your glutes that helps laterally rotate your hips. If it gets too
tight, it can impinge the sciatic nerve that runs through or under it, causing
tremendous pain, tingling and numbness in your lower extremities.
If you nd yourself the victim of sciatica (especially if it's caused by a
sedentary lifestyle), try these for stretches to help relieve the pain:
1. Piriformis Stretch
Laying on your back, place both
feet at on the oor with knees
bent. Rest your right ankle over
the left knee and pull the left
thigh toward your chest.
Hold stretch for 30 seconds.
Repeat on the other side.
Remember to keep the top foot exed to protect your knee.

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2. Seated Hip Stretch

While in a seated position, cross
your right leg over your
straightened left leg.
Hug your right knee with your
left arm, making sure to keep
your back straight.
Hold this stretch for 30-60 seconds, and then repeat on the opposite side.

3. Pigeon Pose
Start in Downward-Facing Dog
pose with your feet together.
Draw your right knee forward
and turn it out to the right so
your right leg is bent and your
left leg is extended straight
behind you. Slowly lower both legs.
Hold the position for ve to ten breaths, then switch to the other side.

4. Self-Trigger Point Therapy

Performing self trigger-point therapy using a lacrosse or tennis ball can be

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very eective at delivering

sciatica pain relief.
All you have to do is nd a
painful spot in the glutes, place
the ball at that location and
then relax your body into the
ball.
Hold this position for 30-60 seconds or until you notice a signicant
reduction in pain. Move to the next painful spot. The total time spent on
this exercise should be between 5-10 minutes.
Practicing these four exercises once or twice a day can denitely bring you
much needed sciatica pain relief.
Images courtesy of the author/MBG Creative

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