Sciatic nerve pain can be felt from the lower back and extend through upper buttocks, behind the thighs, to the knees and feet, because the nerve branches from the lower back to these extremities.
This exercise routine to relieve back pain and sciatica will help you a lot to ease it. You can do it whenever and wherever you want with no equipment and it will only take you 10 minutes.
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1. Neck stretch
Sit in lotus posture with your back straight, shoulders relaxed and hands on your knees. Gently move your neck from side to side. Take your time and continue. Inhale and exhale.
2. Chair piriformis stretch
To do this activity, sit on a chair and place one ankle on the knee of your other leg. Then, keeping your back straight, use your arms to bring your knee towards the opposite shoulder and hold the position for 5 seconds. Try to repeat the exercise 5 times.
3. Back stretch sitting in lotus posture
In the same posture, bend your elbows and stretch to one side and to the other. Alternate between one side and the other.
4. Lower back stretch
Standing in this position, bring both arms back and interlock your hands. Hold until you feel the stretch is sufficient.
5. Cow Cat
Position yourself on four on the floor. Arch your back inwards and then exhale and stretch your back outwards. As you inhale you should look at your navel, as you exhale you should look straight ahead and your back should be straight. Do not arch your back when you exhale.
6. Lying knee
Lying on the floor, bring one of your knees to your chest and hold it with both hands for two seconds. Gently return that leg back down and then do the same with the opposite leg. And hold the position for 20-30 seconds for each knee.
Lying on your back, bend your legs, resting your feet on the floor. Doing this exercise can help you relieve piriformis syndrome. Next, slowly raise your hips to form a “bridge” with your trunk. Perform three sets of 10 repetitions of this exercise, which will help relieve swelling of the piriformis muscle, suggests Orthodoxy.