5 Sciatica Exercises To Stretch & Strengthen Your Lower Spine

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The sciatic nerve is running down from your lower spine getting to each leg and foot. Thus, it is a serious issue to have when you experience severe pain caused by compression or inflammation of this nerve.

Sciatica exercises are specifically designed to target these painful areas surrounding the sciatic nerve, so you can be able to stretch and strengthen the most important lower back muscles.

With these exercises, you will also reduce the pain quickly! Check them out, five most effective exercises to stretch and strengthen your lower spine, keeping from inflaming your sciatica further.

1. The Complete Back Stretch

Image Credits: Complete Back Stretch

Bring both your knees to your chest;
Wrap your arms around your legs, at the knees, and relax your lower back;
Do not try to snap your spine, you should only relax your back.

2. Lower Back Stretch

Image Credits: Lower Back Stretch

Starting with a flat back on the floor, bend one knee to a 90-degree angle;
Keep your other foot on the floor;
Move gently your knee to the opposite side of your body, allowing your hips to twist;
Rest the other foot on the floor for support;
Keep your back and hips flat on the floor;
Repeat on both sides for 10-20 seconds.

3. Pretzel Stretch

Image Credits: Pretzel Stretch

Starting with a flat back on the floor, bend both knees keeping your soles on the floor;
Bring the right ankle on top of the left knee;
Pull your left thigh toward your body slowly;
Hold this pose for 20 seconds.

4. Single Leg Stretch & Lift

Image Credits: Single Leg Stretch & Lift

Starting with a flat back on the floor, lift one leg to a 90-degree angle;
Make sure you support your thigh with both hands;
Place your other foot parallel to the floor;
Lift your other leg a few inches off the ground at 90 degrees;
Repeat the lift 12 to 15 times, then switch.

5. Lying Side Quad Stretch

Image Credits: Lying Side Quad Stretch

Lie gently over to one of your side;
Lift one leg up behind you;
Bend your knee;
Grip your ankle with the hand on the same side;
Pull your foot as close to your body as possible;
Hold for a relaxing stretch for about 20 seconds.

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