What Exercises Can Relieve Sciatica Pain?

Exercises to Relieve Sciatica Pain:

1. Supine Knee Hug: Lie on your back on the bed with both legs together. Use both hands to hug your knees and slowly pull them toward your chest. This exercise stretches the muscles in the lower back and legs, relieves muscle tension, and helps alleviate sciatica pain. It is recommended to perform this exercise 2-3 times daily, repeating 10-15 times per session.

2. Prone Arm and Leg Raises (Swallow Flying Exercise): Lie face down on the bed and simultaneously lift both arms and legs. Hold this position for 5-10 seconds before lowering. This exercise strengthens the muscles of the lower back, improves spinal stability, and helps relieve sciatica pain. It is recommended to perform this exercise daily, repeating 5-10 times per set and completing 2-3 sets per session.

3. Supine Leg Raises: Lie on your back with both legs straight. Slowly lift one leg until you feel a mild stretch, but avoid overstretching. Hold for a few seconds, then lower it slowly. Repeat with the other leg. This exercise helps strengthen the abdominal and leg muscles, reducing strain on the lower back.

4. Side-Lying Leg Raises: Lie on your side with the arm underneath placed beneath your head for support. Keep your upper body stable and slowly lift the upper leg until you feel a mild stretch. Hold for several seconds, then slowly lower it. Repeat on the other side. This exercise strengthens the hip and thigh muscles, helps stabilize the pelvis, and reduces pressure on the sciatic nerve.

5. Standing Forward Tilt: Stand upright with your feet shoulder-width apart. Slowly bend forward at the waist, trying to touch the floor with your fingertips while keeping your back straight. If you cannot reach the floor, use a chair or another stable object for support. Hold this position for 15-30 seconds, then slowly return to standing. This exercise helps stretch the muscles in the lower back and the back of the thighs.