5 Popular Exercises For Sciatica

Sciatica is a pain disorder where the sciatic nerve is affected. The sciatic nerve is a large sized nerve that runs down from the lower back to the back portion of each leg. When affected by sciatica, one experiences pain, weakness, numbness or tingling sensation in the leg.

To get rid of sciatica, here we are providing in this article few exercises that are very effective in curing the ailment.

Exercises For Sciatica

The Extension Exercise

This exercise is very beneficial in relieving back, legs and buts pain. For this, you need to lie down on your stomach and stretch out your arms and legs. Raise the right arm and the left leg and remain in this position for at least three to five seconds.

After then, bring back the left leg and the right arm in the starting position and repeat the same process with the left arm and the right leg. Do this exercise at least ten times with each set of limbs on a regular basis for best results.

The Curl Up Exercise

To perform the curl up exercise, you should lie down on your back on the floor and bend your knees. You can fold your arms at your chest or keep them behind your head in order to provide support to the neck.

Now you are supposed to curl up your body by lifting your head and your shoulders off from the floor. Remain in this position for three to five seconds. Begin by performing ten to twelve curl ups a day and gradually move ahead to doing twenty curl ups in a day.

The Press Up Exercise

To perform the press up exercise you need to lie down on your stomach with your arms bent and palms on the floor. Keep your fingers slightly apart from each other. Keep your legs stretched straight.

Now you are supposed to press the upper portion of your body in the upward direction with the help of your arms and the muscles of the abdomen. Your legs should rest on the floor always. Then come down gradually and then press up again. Start with ten to fifteen press-ups a day and then move on to performing thirty to fifty press ups in one day.

Also Read

7 Yoga Stretches For Sciatica
Best Herbal Remedies For Sciatica
Natural Cure For Sciatica

The Water Leg Lift

This is a form of water exercise where you need to do leg lifts inside the pool. For this you should stand at the side of the pool and keep your arms stretched along the edge of the pool. Now lift both legs. Then swing your legs in the right and left direction.

The Leg Raise Exercise

For this you should lie down on your back and place your hands behind your head. Now tighten the muscles of the abdomen and raise the right leg a few inches off the floor. Remain in this position for about five seconds and get back to initial position. Repeat the same with the other leg.

So, now you can try out these sciatica exercises from today and see your sciatica troubles fade away in no time. These are exercises that will help you to stay fit and healthy always.