What Exercises Can I Do To Help Sciatica?
Exercises that help sciatica are most effective when differentiated into categories. The categories are based on where you are in the healing process.
If you just started having sciatic pain, focus on pain relieving exercises.
If pain has been around for two to three weeks or more and it’s lessened to the point that you can function, focus on movements that promote healing of the disc and nerve.
Once pain has centralized (it’s greatly lessened or absent in the leg) work on exercises to improve function.
Finally, when you’re pain-free or have minimal pain start to work on exercises that will minimize the chances of having sciatica again.
Exercises That Help Sciatica Categories
- Reduce pain
- Promote healing of the lumbar disc and the sciatic nerve
- Improve function
- Reduce the chance of future issues
Pain Relieving Exercises
- Prone press-up or prone positioning
- 90/90 lumbar decompression
Exercises to promote healing of the disc and nerve
- Walking: brisk pace with arm swing or weighted walking
- Sciatic nerve flossing
Exercises to Improve Function
- Alternating forward or walking lunge
- Neutral curl-up
- Bird Dog
Exercises to Reduce the Chance of Sciatica in the Future
- Alternating forward lunges
- Alternating reverse lunges
- Loaded carry
- Prone plank
- Side plank
- Hip hinge, double or single leg
Do I do all these exercises at once?
No, you start with the exercises that relieve pain and the exercises that promote healing.
Then you begin the exercises to improve function. Once your symptoms have decreased.
Last, you work on the exercises that reduce the chances of having sciatica in the future.
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