Exercise For Sciatica

Exercise for Sciatica: Is it Effective?

Sciatica is a plain pain in the butt, leg, and back. When this strikes, it really hurts that you can’t even tolerate the pain. If you find yourself having this, an exercise for sciatica is the best pain reliever.

Take a look at this exercises you can do at home.

Self Trigger Point Treatment

In this therapy, to make this effective you must use tennis ball or lacrosse. All you have to do is simply find the painful spot in the glutes, and then place the ball in it. Relax your body lying down on the ball. Hold your position for about 30 to 60 seconds or do it how long you can as long you notice pain disappears. Move to the next spot where you can feel the pain and do the same process.

Piriformis or Pear shaped Stretch

Do this in a flat and hard surface, without cushion. Lie on your back and place your feet on the floor. Over your left knee, rest your ankle. Then pull your thigh slowly toward your chest. Do this for about 30 seconds. Remember to bend your top knee protecting your knee. Repeat process using your right knee. Do these until you notice pain disappears.

Hip Stretching

Sit in a flat surface and cross your left leg over your right leg straightened. Keep your back straight and hug your left knee with your right arm. Hold for about 30 to 60 seconds or longer if you desire. Then right on your opposite side. Keep on going on this process until you can feel no pain.

Pose like a Pigeon

Start with Dog Pose Facing Downward with your feet together on the floor. Put your left knee forward with your left leg bent. Then extend straight your right knee behind you. Slowly lower your body supported by your lower legs. Hold your position for 20 seconds then switch to the other side. Do the process as many as you can and when you notice you feel no pain anymore.

Try which exercise for sciatica you can do easily. Make this a daily habit and do this once or twice a day. Your Sciatica will surely be a no more pain. Be sure also to see your doctor before performing such tasks as some were not allowed due to some other health problems.


How To Relieve Sciatic Nerve Pain

Health Concerns on How to Relieve Sciatic Nerve Pain

Sciatica is a pain in your leg or thigh caused by pressure on the nerve in your lower back. This gets worse when sitting and sometimes when standing up. Sciatica occurs when you feel numbness and weakness of your leg and thighs. Usually felt in one leg. It can be relieved with moving your leg or when it get worse it is intolerable.

Let me show you a list on how to relieve sciatic nerve pain aside from taking medications.


This is where heated needles are placed in your skin usually at your back or at your face. They say you can be relieved at first session. But it takes 12 sessions to feel the improvement.

Chiropractic Care

This is a spinal manipulation that creates a nervous system response that restores mobility to the affected area and relieves pain. It reduces inflammation they promotes natural healing mechanisms of the body. For best effect, visit chiropractor 3 times a week and do it for 4 weeks. Then continue weekly visits for consultation.

Physical Therapy and Exercise

Bed rest is not advisable. You have to move your legs when you feel numbness or feel irritable. Physical Therapist will help you and give advices which exercises suits you. Exercise restores flexibility to the back and strengthens the muscle core. Helps you also soothe the spine and reduce the pain. Meet your physical therapist 3 times a week.


Apply heating pad or ice packet to affected areas for a long time until you feel no inflammation anymore. This is done when you feel it for the first time or as a first aid. When inflammation is intolerable, you better to see specialists.


A study show that people who feel chronic pain and practiced yoga for about 16 weeks has a resulted to pain reduction of 64% and 77% of disability. Although some says the effect of yoga in sciatica are not clear, some says it is health beneficial. Yoga strengthens the muscles and relieves pain as you move. It gives flexibility and your body movement will help your whole body as well.

There are other practices and medications on how to relieve sciatic nerve pain. Some can refer you to which is effective according to their experiences and some advised to see specialists especially when you feel chronic and intolerable pain.


How To Treat Sciatica

Determine How to Treat Sciatica

Many people feel pain at the back of their leg and sometimes goes to their feet and toes. This is what you call Sciatica. Anything that irritates or adds pressure to your sciatic nerve can cause pain. You can feel this pain like a mild ache, a burning sensation, or even discomfort in your leg or thigh. This can be worse when prolonged standing, sitting, lifting and other activities that involves your lower part of your body. Some are wondering how to treat sciatica, I provided list for you to know what works for you.


There are many pain relievers you can choose from such as:

  1. Muscle Relaxants prescribed to relieve muscle spasms
  2. Over the counter pain relievers such as aspirin, acetaminophen, or NSAIDs ( ketoprofe, ibuprofen or naproxen)
  3. Antidepressants – Prescribed for constant lower back pain
  4. Pain Medications prescribed for a more chronic pain

For some cases, steroid medication is usually injected to the spinal nerve resulting to a modest effect when pain is caused by pressure from disc, ruptured or herniated.

Remember not to give aspirin for a person aged 18 years old and below. This is due to the increase of Reye’s syndrome risk.

Physical Therapy

Bed rest is not a suggested mainstay treatment. If sciatic nerve symptoms are not severe but takes up to couple of weeks to feel the pain, you may refer to a physical therapist. Proper exercise will help you decrease the sciatic pain you feel. It is very important to consult physical therapist so you determine which exercise you can do according to where the pain is. Then do the exercise being directed to you and make it as a habit everyday like once or twice a day to ease the pain.


If you take medication and pain is still present and get worse for at least six weeks, you may be referred to specialists. Surgery is to cure the cause of Sciatica. Surgery is optional but if sciatica symptoms get worse and pain are intolerable, then you have to consult immediately a specialist.

Alternative Remedies

Some people believe more on alternative or complementary remedies such as:

Biofeedback – most commonly used to treat stress and stress related conditions.

Acupuncture – treatment that uses fie needles and places them in a specific location on the skin. Thos was mostly placed at your back part.

Did you find helpful about how to treat sciatica? Let me know.


Pinched Nerve In Lower Back

What are the best treatments when you feel Pinched Nerve in Lower Back?

Don’t ignore when you feel pinched nerve in lower back. Damage may be minor or chronic from a pinched nerve. This can be long effect of pain or for some temporarily felt. Diagnosis or treatment for nerve pressure is a relief. So as early as possible you should know what the causes are and what treatment needed.


Pinched Nerves may occur when holding in one position for a long period of time such as sitting, standing or sleeping. Nerve pressure frequently occurs when pressed between tissues such as bone, tendon, and ligament

  • Inflammation on nerve root to the spine may cause low back pain or neck pain.
  • Cervical Radiculopathy is another cause where one of nerve roots near cervical vertebrae was damaged.
  • Sciatic Nerve Pain is a pain affecting sciatic nerve, the nerve from the lower back extending down the back of your legs.

Nerve pressure in your arm or neck may also cause symptoms in your elbow, hand, wrists, extending to your fingers and leads to conditions such as Tennis elbow, Carpal Tunnel Syndrome, or Peripheral Neuropathy.

A Protective barrier around your nerve may break down if you let this nerve compression last for a long time. Swelling, scarring, or extra pressure may cause when fluid build up.


Sometimes pain may be the only symptoms or sometimes you will feel no pain. Here are the compressed nerves common symptoms:

  • Numbness and weakness especially when doing certain chores
  • Burning sensation especially when sitting
  • Radiating pain
  • Pain in affected areas such as neck or lower back

Sometimes pain worsen you do such movements like turning your head, straining your neck, sitting down or lying down the bed.


Treatment varies depending on how long the pain it takes and how severe it may be. You may test this by simply doing simple exercises or making movements to see which affected areas you feel the pain. When pain still occurs, consult your doctor. Treatment may be:

  • Oral Corticosteroids – Prescribed by doctors to reduce pain and swelling.
  • NSAIDs (Nonsteroidal Anti-Inflammatory Drugs) – drugs such as ibuprofen, aspirin, or naproxen that may reduce pain.
  • Splint – Soft Collar that limits movement and allows your muscles to rest for a certain period of time.
  • Physical Therapy
  • Surgery

There are many treatment you can find when you feel pinched nerve in lower back. Before doing these treatment, make sure you consulted the doctor.


Sciatic Nerve Symptoms

Know more about Sciatic Nerve Symptoms

The sciatic nerve runs through the tiny yet powerful muscle called piriformis, deep in your glutes. This helps agilely rotate your hips. It is the biggest single nerve in human body. Sciatica is a general type of pain that affects the sciatic nerves. Sciatica frequently distress only one side of your lower body.

Do you know what the sciatic nerve symptoms are? Look at the list below and let me know if you feel them.

  • Prickling or burning down your legs
  • Pain on your leg or rear. This will worsen when you sit down.
  • Difficulty moving your foot or leg
  • Numbness or weakness on your leg
  • Shooting pain and this makes you more difficult when you stand up
  • Constant Pain on one side of the back

What are the causes of Sciatica?

Common causes of this are:

  • Pregnancy – this is normal for women as they gain weight and they have hard time to move and do exercise.
  • Overweight – We all know overweight people can get many diseases and Sciatica is one of those.
  • Wearing heels – when women always wear heels they will not just have a varicose veins but also a pain in their thighs which leads to sciatica.
  • Sleeping in a too soft mattress – Too soft mattress can also get you into trouble as you cannot relax your body and you cannot straighten your back as well as your feet.

Sometimes the pain you feel extends from the lower back into the back of your thigh and going down your lower leg. Depending where the pain is, it will also extend all the way to your feet and to your toes.

For some, the pain they feel from sciatica can be intolerable or severe. For some other people this is just a common pain where they will get irritating and infrequent. Better to treat them as it will get worse.

You can find different exercises of sciatica to relieve the pain. These exercises are very helpful not just to relieve the pain but to also determine where the parts of your body being affected are.

If you feel you have a worse case of sciatic nerve symptoms like numbness or weakness of your leg, and loss bowel control or control of bladder you have to see help immediately to specialists.