Sciatica Exercises: 3 Ways to Relieve Sciatic Nerve Pain

sciatica exercisesProbably the most painful feeling you can ever have is known as sciatica

Or an inflammation of the sciatic nerve.

A pinched sciatic nerve sends pain from your lower back down into your leg.

Sciatic nerve symptoms can often be debilitating…

With people having trouble with most simple tasks.

One day of pain is enough for you to be willing to try anything for sciatica treatment.

Some methods relieve the nerve pain temporarily…

And other ways can rid you of sciatic pain permanently.

However, that permanent solution can sometimes include expensive surgery.

Surgery does work but not for everyone…

Ways to Relieve Sciatic Nerve PainThe Questionable Success Rate of Low Back Surgery

Though surgery is necessary for some people living with sciatica…

It is not always 100% successful.

In fact, the success rate for pain relief is only 70-90%. [1]

Yes, the nerve pain is enough to take a gamble…

But, why take the risk when alternatives are available?

The First Line of Defense in Sciatic Nerve Pain

Ways to Relieve Sciatic Nerve PainUsing an ice pack is a simple treatment to reduce sciatic nerve inflammation

However, it only calms the pinched nerve for the moment.

Some people use heat packs to get rid of the pain, but this only makes the problem worse.

Heat causes more swelling and may increase the pain.

The best idea is to rest your back and seek a medical professional for advice on your specific health conditions and needs.

Also, staying off your feet gives time for recovery and eases tension on the low back.

Once the inflammation is gone…

Working out and stretching every single day may greatly diminish your chances of future sciatica issues.

3 Ways to Relieve Sciatic Nerve Pain Right Now…

Without Having to Get Surgery

relieve back painWhen I herniated my L5-S1 disc, it caused a ton of agony in my low back and left leg.

Heck, I was willing to eat glass if it meant having one minute of pain relief.

Good news for you is…

You won’t have to eat glass…HOORAY!

Next, I have a few simple stretches to:

  • Loosen up your leg muscle
  • Decrease low back compression
  • Isolate your low back so you don’t aggravate the inflamed sciatic nerve

Method 1: Knee Hug

  1. sciatica exercisesLie on your back
  2. Bring your knees to your chest.
  3. Hug your knees.*If you can’t reach around your knees, then slip your hands under your knees and pull your thighs into your chest.

Method 2: Lying Figure-4

  1. Sciatica ExercisesLie on your back.
  2. Cross one leg over the other with your ankle by the knee.
  3. Grasp the bottom thigh and bring it to your chest.

*If you can’t reach around your thigh, then simply sit on a chair and hold the position – kind of like sitting in a relaxed position.

Method 3: Wall-Assisted Hamstring Stretch

  1. Sciatica ExercisesLie down near the corner of a wall.
  2. Extend your leg up. If you get too much tension, then move more away from the wall.
  3. Lie the other leg on the floor.
  4. The more comfortable you become with the stretch, the closer you can move to the wall.
  5. Point your toes toward your knee for a deeper stretch.

Relieve Sciatic Nerve Pain NOW

relieve sciatica

For anyone looking for more sciatica pain relief, check out my thoughts on a unique at-home back treatment device.

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Exercising and smart stretching is essential in avoiding sciatica flare-ups.

I hope these few ways to relieve sciatica nerve pain help you as much as they have for me.

[1] Ullrich, P. (2004, October 5). What to Expect from Spine Surgery for Low Back Pain. Retrieved from