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4 Exercises Against Sciatica Pain

Ice cream pain down the leg? Here are 4 exercises for sciatica that can relieve symptoms and provide more flexible seat and hip muscles. These exercises aim to provide more mobility in the muscles that can often contribute sciatica and sciatica - as well as strengthening the areas that can relieve the sciatic nerve. If your ailments are extensive, we of course recommend that the exercises be combined with assessment and treatment at a publicly authorized clinic (for example a chiropractor).

If you have any questions, we kindly ask you to contact us Facebook or YouTube.

Affected by pain? Join the Facebook group «Rheumatism and Chronic Pain - Norway: Research and News»For the latest updates on research and media writing about exercise, pain diagnoses and other musculoskeletal disorders. Here, members can also get help and support - at all times of the day - through the exchange of their own experiences and advice.

1. Foam roller: foam seat and hip heating (with video)

foam Roller is a great way to loosen up regularly in muscle tension. It can also be used as a warm-up - something we see regularly among handball players and football players. By using a foam roller before stretching and training, you can increase blood circulation to the affected areas and thus contribute to more mobility and flexibility. This in turn can cause less irritation around the sciatic nerve itself. The number of repetitions should be between 5-15 depending on what you feel is right for you.

2. Pelvic Lift / Seat Lift (with video)

Pelvic lift is a safe and effective exercise that strengthens the back, pelvis, thighs and hip muscles. It also involves training in more proper use of these muscles - which can help prevent back pain and associated nerve irritation. We recommend 3 sets of 8-12 repetitions per set.

3. Back of therapy ball (with video)

To reduce the chance of disc injuries and nerve pain due to sciatica irritation. By strengthening the deep back muscles, called the multifid, we can prevent harmful strain on the intervertebral discs and nerve roots. We recommend 3 sets of 8-12 repetitions per time.

4. Stretching exercise against radiating pain down the leg and foot (with video)

Regular stretching can contribute to more flexible muscle fibers and less pressure on the sciatic nerve in the seat. To achieve such results, one must perform such exercises over time - many times over several months before one gets long-lasting results. It is recommended that you stretch 30-60 seconds over 3 sets.

NEXT PAGE: What You Should Know About Sciatica

Self-treatment: What can I do even against pain?

Self-care should always be part of the fight against the pain. Regular self-massage (eg with trigger point balls) and regular stretching of tight muscles can help reduce pain in everyday life.

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).