Sciatica is pain, numbness, or tingling down the back of your leg that originates in your back and travels down your leg. Oftentimes exercising and moving in certain ways can help to minimize these symptoms. This is a progression of the best physical therapy exercises to help you treat your sciatic nerve symptoms.
Today I wanted to share with you the best exercises for treating sciatic nerve pain. This method of treatment is it clinically proven and backed by dozens of research studies to be the most effective exercise treatment for a common cause of sciatic nerve pain.
PHASE ONE: LAYING PRONE ON YOUR STOMACH
The simplest way to promote extension through your spine is to lay down prone on your stomach. This will create a normal curve to your lumbar vertebrae which will push the disc in the right direction. Gravity also works on the disc in this position to draw it closer to the center.
PHASE TWO: PRONE ON ELBOWS
Bring your elbows directly under your shoulders and lift your chest up off of the floor. Your hips/stomach should stay in contact with the floor. In this position we promote increased extension through your lower back and draw the disc a little more aggressively back in the place.
Hold this position on your elbows for about 10 seconds, then lower your chest back down to the floor for 10 seconds, then repeat. This prone on elbows extension activity should be repeated 10 times for 10-second holds two times a day.
Phase Three: HALF PRONE PRESS UPS
Now bring your hands directly under your shoulders. Lift your chest up off of the floor by extending your elbows approximately halfway. Once again, your goal is to keep your stomach and pelvis in contact with the floor and promote extension through your lower back.
PHASE FOUR: FULL PRONE PRESS UPS
A full prone press up is performed in a similar manner to the half press-up; the difference now is that your goal is to fully extend your elbows. Try to keep your pelvis/stomach in contact with the floor as your extend your elbows fully and raise your shoulders as high as they can go.
Perform 10 reps of 10 second-holds two times daily.
PHASE FIVE: STANDING BACK BEND
The standing back bend is performed by leaning over as far as you can backwards from a standing position. This is a little more aggressive than those I previously showed because it is in a weight-bearing posture and you do have to engage some muscles to keep from falling over. However, this is a great exercise to work some of your disc material back into place and minimize those sciatic nerve symptoms.
physiotherapy exercises How to treat Sciatica? Best home exercise program for Sciatic Nerve pain relief in Telugu | |
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