What Are Some Exercises to Relieve Sciatic Nerve Pain?


Quick Answer

Exercises to relieve sciatic nerve pain include the figure four stretch and the pigeon stretch, according to Healthline. The patient should cease doing the exercises if he feels pain. Medical attention is necessary for pain that does not get better.

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What Are Some Exercises to Relieve Sciatic Nerve Pain?
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Full Answer

To do the figure four stretch, the patient should lie down flat while facing upward, raise the right leg to form a right angle and then lock the leg on the thigh with fingers of both hands, explains Healthline. Then, he should lift the left leg and put the ankle on the right knee to stretch the small piriformis to alleviate inflammation and pain and then switch sides.

To perform the pigeon stretch, the sufferer should kneel on all fours with the toes facing downward and extend the left leg behind, states Healthline. The patient should then move his body weight from the arms to the legs slowly, and raise his head upward and backward while breathing out. He should be careful not to position the upper body in a right angle because this may cause backache.

The patient can also do the pigeon stretch by sitting on the floor, and with the legs flat on a surface and stretched out in front, bend the legs and place the right ankle against the left knee, according to Healthline. Then, he should move the body forward and relax the upper body on the thigh, maintain the position for about 30 seconds, and then repeat the process by switching sides.

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