How to Stretch for Sciatica Pain Relief
1. Lie flat on your back.
2. Raise your right leg, keeping your knee straight, perpendicular to the floor until you feel a slight stretch in your hamstring.
3. Hold for 30 seconds and repeat with the left leg.
4. Do 2 sets of 10-12 reps per leg.
Glute Stretch:
1. Stand facing a wall with your hands shoulder-width apart on the wall.
2. Keeping your left leg straight, step back with your right leg and bend it so that your right knee is directly over your ankle.
3. Bend forward at the hips until you feel a stretch in your right glute.
4. Hold for 30 seconds, then repeat with the left leg.
5. Do 2 sets of 10 reps per leg.
Pirifomis Stretch:
1. Lie on your back with your knees bent and feet flat on the floor.
2. Cross your right leg over your left, placing your right ankle on your left knee.
3. Gently pull your left knee towards your chest until you feel a stretch in your right buttock.
4. Hold for 30 seconds, then repeat with the left leg.
5. Do 2 sets of 10 reps per leg.
Sciatic Nerve Glide:
1. Sit on the floor with your legs straight in front of you.
2. Flex your toes towards you and bend forward from your hips.
3. As you bend, use your hands to slide one leg back so that your knee and ankle are straight and your heel is close to your buttock.
4. Hold for 30 seconds, then repeat with the other leg.
5. Do 2 sets of 10 reps per leg.
Cobra Pose:
1. Lie face down with your legs straight and your arms at your sides.
2. Inhale and press your hands into the floor as you raise your chest and head.
3. Reach your arms back and press them into the floor, keeping your shoulders relaxed.
4. Hold for 10-15 seconds, then lower back down.
5. Repeat 5-10 times.
Child's Pose:
1. Kneel on the floor with your big toes touching and your knees spread hip-width apart.
2. Sit back on your heels and lower your torso between your thighs.
3. Keep your arms extended forward with your palms facing down on the floor.
4. Hold this position for 30 seconds to 1 minute.
_Always consult a healthcare professional before starting a new exercise routine._
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