Got nerve pain? These 4 simple sciatica exercises will help

Vahdaneh Vahid

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Anyone who has ever suffered from sciatic nerve pain knows it's a real pain in the backside—literally! The best way to alleviate most sciatica pain by incorporating massage, stretching and movement into your routine.

To provide self-relief a massage ball can be used, which will reduce the muscle tension and rigidity, improves mobility and improves blood circulation to the area. Here are 4 simple sciatica exercises to ease the pain.

1. Self Massage - Hamstring

Use the ball on a chair or a hard surface.

This allows you to impose the most bodyweight on one particular spot.

Hold the ball against each trigger spot for 30-60 seconds

While on the trigger spot, you can move the leg in circular motions and extend the knee

Start near the top of the hamstring (near the glutes)

Then work all the way down before reaching the back of the knee.

Switch to the other side and repeat.

2. The downward dog

Press into the hands into the matt and begin to lift the hips up towards the ceiling.

Lift up through the tailbone to keep the spine straight and long.

Keep the feet hip-width apart with the toes facing forward.

Aim to press the heels into the floor.

If this is difficult then you can bend your knees

Hold each stretch for 60 seconds and repeat for a total of 3 rounds.

3. Self Massage - Glutes

Place a tennis or lacrosse ball under the gluteal muscle where you are experiencing the most pain.

Place the arms behind you on the floor for support and keep both your knees bent
Begin to slide on the ball slowly and steadily.

If you feel a pain point, pause for 30 -60 seconds let the pain release and then continue to roll

Switch to the other side and repeat.

4. 90 / 90 Hip Stretch

Place one leg at a 90-degree angle directly in front of you with the knee flat on the ground

Repeat the same with the other leg beside you.

There should be strict 90-degree angles at both knees as well as the hip.

Slowly bring your chest towards your knee and try to maintain an upright torso.

Hold each stretch for 2 minutes, ensuring that the stretch is not pushed past a 6 out of 10 level of discomfort.

Switch to the other side and repeat.

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