Physical Therapy Exercises for Sciatica You Can Do From Home

Sciatica is an extremely common condition that millions of Americans struggle with, but that doesn’t make it any less painful. If you or a loved one suffer from sciatic nerve pain, you know how debilitating it can be. While many people receive physical therapy for sciatica the good news is that there are several exercises that can be done at home to relieve sciatic nerve pain. Here are a few exercises to try next time you are experiencing sciatic nerve pain.

Pigeon Pose

The pigeon pose is one of the most common stretches for people with sciatic nerve pain, as it works the back and spine. The pigeon pose can be done in several different ways. The most common type of pigeon pose is the forward pigeon pose. This is achieved by kneeling on all fours, stretching your left leg behind you and pressing it against the floor, and stretching your upper body up until your chest resembles that of a puffed-up pigeon. The pigeon pose is known as one of the most effective exercises to relieve sciatic nerve pain.

Knees to Chest

This position is so easy, you can even do it in bed if you’d like! All it involves is you lying flat on your back with your knees bent and pressed to your chest. Hold for 5 seconds, then return to the starting position, and repeat 10 times. This position is not only helpful in relieving sciatic nerve pain, but can also help ease pain associated with menstrual cramps and stomach pains as well.

Knee to Opposite Shoulder

This position is similar to the one mentioned above, but involves only lifting one knee instead of both. To achieve this pose, lie on your back and lift your right knee. Then simply pull your right knee across your body towards your left shoulder and hold for 30 seconds, then repeat with the opposite knee. This position can be extremely helpful in relieving sciatic nerve pain because it requires you to gently twist and stretch, which can feel good and ease tension.

Piriformis Stretch

This position gets its name from the piriformis muscle, which when swollen, can irritate the sciatic nerve and cause great pain. This position is achieved by lying on your back, pulling your right knee to your chest and crossing it over to the other knee. After holding this pose for a few seconds, you will feel a stretching in your buttocks, which will indicate that you are doing the pose correctly.

Be sure to consult your physical therapist before attempting any of these exercises, as they can work with you to come up with an exercise routine that is tailored to fit your exact needs.