How To Treat Sciatica: Effective Home Exercise Progression

Sciatica is a common condition that can cause severe pain, numbness, and weakness in the lower back, buttocks, and legs. It is caused by compression of the sciatic nerve, which runs from the lower back down the back of each leg. Sciatica can be caused by a variety of factors, including herniated discs, spinal stenosis, and pregnancy.

Sciatica Nerve Pain: How To Treat Sciatica - Effective Home Exercise Progression: Sciatica Pain In Hip

by Mary O'Reilly

5 out of 5

Language	:	English
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There are a number of different ways to treat sciatica, including medication, physical therapy, and surgery. However, one of the most effective ways to treat sciatica is through home exercises.

Home exercises can help to:

• Relieve pain
• Improve mobility
• Prevent future flare-ups

If you are suffering from sciatica, it is important to see a doctor to rule out any underlying medical conditions. Once you have been diagnosed with sciatica, you can start ng home exercises to help relieve your pain and improve your mobility.

Home Exercise Progression for Sciatica

The following home exercise progression is designed to help you relieve your sciatica pain and improve your mobility. The exercises are divided into three levels: beginner, intermediate, and advanced. Start with the beginner exercises and gradually progress to the intermediate and advanced exercises as you get stronger.

Beginner Exercises

The beginner exercises are designed to help you relieve your pain and improve your range of motion. These exercises are gentle and should not cause you any pain.

1. Pelvic Tilts

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Tighten your abdominal muscles and tilt your pelvis up towards your chest.
3. Hold for 5 seconds, then slowly lower your pelvis back down to the floor.
4. Repeat 10-15 times.

2. Knee-to-Chest Stretches

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Bring your right knee to your chest and hug it with both arms.
3. Hold for 30 seconds, then slowly lower your leg back down to the floor.
4. Repeat with your left leg.
5. Do 10-15 repetitions on each side.

3. Hamstring Stretches

1. Stand with your feet shoulder-width apart.
2. Bend forward at the waist and reach your arms towards the floor.
3. Keep your knees slightly bent and your back straight.
4. Hold for 30 seconds, then slowly come back up to standing.
5. Repeat 10-15 times.

Intermediate Exercises

The intermediate exercises are designed to help you further improve your range of motion and strength. These exercises are more challenging than the beginner exercises, but they should not cause you any pain.

1. Bird Dog

1. Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.
2. Extend your right arm forward and your left leg back at the same time.
3. Hold for 5 seconds, then slowly return to the starting position.
4. Repeat with your left arm and right leg.
5. Do 10-15 repetitions on each side.

2. Plank

1. Start on your forearms and toes with your body in a straight line from head to heels.
2. Engage your abdominal muscles and hold for 30 seconds.
3. Rest for 30 seconds and repeat.
4. Do 3-5 sets of 30-second planks.

3. Side Plank

1. Lie on your side with your legs extended and your forearm on the floor.
2. Lift your hips up off the floor and hold for 30 seconds.
3. Rest for 30 seconds and repeat.
4. Do 3-5 sets of 30-second side planks on each side.

Advanced Exercises

The advanced exercises are designed to challenge your strength and endurance. These exercises are not for everyone, and you should only do them if you are comfortable with the intermediate exercises.

1. Squats

1. Stand with your feet shoulder-width apart.
2. Lower your body down until your thighs are parallel to the floor.
3. Push back up to the starting position.
4. Do 10-15 repetitions.

2. Lunges

1. Stand with your feet shoulder-width apart.
2. Step forward with your right leg and lower your body until your right thigh is parallel to the floor.

Sciatica Nerve Pain: How To Treat Sciatica - Effective Home Exercise Progression: Sciatica Pain In Hip

by Mary O'Reilly

5 out of 5

Language	:	English
File size	:	3939 KB
Text-to-Speech	:	Enabled
Screen Reader	:	Supported
Enhanced typesetting	:	Enabled
Print length	:	84 pages
Lending	:	Enabled

FREE