Sciatica Pain relief 5min Sunday routine

Sciatica Pain relief 5min Sunday routineShow more

In this routine I share with you a daily routine for sciatica pain relief. If you suffering from sciatica pain, with following these exercises and tips reduce your pain and improve your overall symptoms.

If you are not sure that you are suffering from sciatica check the link below:

- Sciatica pain relief / cause / sign and symptoms / diagnosis

https://youtu.be/nEMxW8Z_CI4

- Sciatica nerve pain relief immediate effect

https://youtu.be/2ZOqtAm8LTw

Disc Bulges vs Disc Herniated management and pain relief

https://youtu.be/NXyOp09hGlU

Exercises that I have shared with you in this routine:

McKenzie Exercise:
McKenzie exercises for low back pain are a beneficial treatment for increasing flexibility of the spine and improving the pain with better results in pain relief. McKenzie exercises are a successful method for decreasing and centralizing the pain and increasing spinal movements in patients with low back pain.

Child pose:

Child pose simply can help you to improve the mobility of your lower back and your hip joint. If you steering from sciatica pain, child pose can be a great help to get you pain relief and improve your overall symptoms. Practice it daily 2 to 3 times and hold it for 30sec each side.

Pigeon Stretch:
The Pigeon Stretch is the progression of the figure 4 stretch. It targets the hips, lower back, and glutes, your body's largest and most powerful muscle group specifically your Piriformis muscle. Pigeon Stretch can help you to improve the mobility of your hip and reduce your hip pain. Try this stretch daily for 3 to 4 sets of 15 to 20-sec hold.

Cat camel:
Cat camel is a simple but effective exercise which can help you to reduce sciatica pain and improve your upper and lower back. You can try this exercise 3 times a day for 3 sets of 8 to 10 repetitions.

Kneeling Thoracic kneeling:
Kneeling thoracic rotation is a great exercise to improve your lower and upper back. Breathing is essential in this exercise and you are going to try the movement in both sides within the comfortable range and gradually progress your movement. Try this exercise for 3 sets of 8 repetitions each sides.

Single leg kick back:

Single leg kick back will help you to engage your core while activating your flute muscles. Try to practice this exercise in slow tempo and avoid any jerky movement. Practice it for 3 x 8 each side.

Sciatica nerve glide:
This exercise can help you with the sciatica pain and nerve-tingling sensation. We presume you have the pain and tingling in your left leg. You’re going to lie down on your back and find a comfortable position. Bring up the left knee to your chest to the point that feels comfortable. Then you are going to extend the knee and bring your toe to dorsiflexion. Try to extend the knee to the point that feels comfortable and you start to feel the stretch. You may try this movement for 3 sets of 10 to 12 repetitions. This exercise will help you to reduced sciatica pain and nerve-tingling sensation.

Assisted heel squat:

Assisted heel squat give you a chance to mobilise your upper and lower back. In addition if you suffering from sciatica pain, this movement can help you to open up your hip and get you to a deep squat. If you would like to improve your mobility and reduce your pain, I would highly recommend you to get use to start assisted heel squat and focus on your breathing and range of movement.

These exercises will help you to relieve pain, and improve your lower back mobility. If you have sciatica symptoms this routine is suitable for you.

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