The word “sciatica” refers to pain, numbness, and tingling in the legs that are brought on by irritation or damage to the sciatic nerve roots in the lumbar spine. Along the sciatic nerve, sciatica pain radiates. It starts in the lower back of the spine and goes through the hips, buttocks, and leg to the back. Sciatica radiating pain can occasionally be incapacitating and is particularly challenging to treat. Sciatica pain differs from other types of pain in that it cannot improve with rest.

Some exercises for Sciatica relief are:

1)Knee to opposite shoulder: Put yourself on your back. Flex your feet upward while extending your legs. Raise your right leg to a knee. Take both hands and hold the knee. Gently pull your right leg as close to your left shoulder as it doesn’t hurt. Keep the posture for 16 steady counts. Return your leg to its initial position. After five repetitions, switch to the other leg.

2)Scissor hamstring stretch: Place your right foot three feet in front of your left as you stand. Turn your shoulders and hips forward. Make sure your right hip isn’t farther forward than your left hip by looking at yourself in the mirror, if at all feasible. Your hands should be on your hips. For balance, you can also rest a hand on a chair to the side. Fold your front leg across your torso by bending forward at the waist. Maintain a straight back and distribute most of your weight on the front leg. After holding for 8 counting, go to the other leg and repeat this stretch. Try to finish this exercise on each leg five times.

3)Standing Hip Flexor Stretch: Place your feet hip-width apart as you stand. Lean forward and take a lunge with your left leg. Squeeze your glute, tuck your pelvic gently, and go forward, bending your left leg. Breathe deeply for 16 counts while holding. The right hip should feel stretched. Once again, stand up and repeat, then alternate sides. Perform two repetitions on each side.

4)Simple Seated Stretch: First, sit on a chair with your hurting leg crossed over the knee of the opposite leg.
Your spine should remain straight while you bend your chest forward. Continue to bend forward a little bit if you are not in discomfort. Stay in this posture for 16 counts. Stretch your opposite leg in the same manner.

5)Child Pose: Kneel on the ground with your heels pressed firmly against your buttocks. Put your hands on your thighs, and lean forward while keeping your arms out to the side on the floor. Lay your head on the ground, and concentrate on your breathing.

6)Supine Piriformis Stretch: Recline with your knees bent upward. Bend the leg that is injured upward and towards your chest by crossing it over the other leg. With one hand, grab your knee, and the other, your ankle. Once your glutes are taut, lift the bowed leg across your torso.

Soumens Workout, the biggest fitness and slimming centre in Kolkata and India specializes in workouts for sciatica. we have had fitness centres throughout India for the last 26 years.