Last updated 23/02/2019 by The pain clinics - Interdisciplinary Health

6 Exercises Against False Sciatica

6 exercises that can relieve false sciatica. These exercises can reduce pain from the diagnosis of false sciatica and relieve symptoms, as well as provide better functioning of the area. If you have any questions regarding exercises or training, please contact us via Facebook or YouTube.

Bonus: Scroll below to see a training video with good stretching exercises against false sciatica - and a video showing you exercises that can prevent nerve pain and radiation in the legs.

VIDEO: 5 Exercises Against Radiation in the Legs Founded by Sciatica

When the sciatica pain shoots, it can really go beyond functionality and quality of life. These five exercises can help you reduce nerve irritation in the buttocks, pelvis and back. Click below to see them.

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VIDEO: Three Clothes Exercises Against False Sciatica (Sciatica)

Regular stretching is important to maintain good muscle elasticity and function in the back, as well as the seat muscles. These three exercises show you how you, with false sciatica, can stretch to achieve this. The exercises can give you reduced nerve irritation, improved function and more mobility.

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False Sciatica = Irritation of the Sciatica Nerve

False sciatica means that irritation of the sciatic nerve is due to mechanical causes (not disc disease or prolapse) - such as tight muscles and impaired joint movement.

Piriformis syndrome and tight (but weak) gluteal muscles are common. Otherwise, you are encouraged to supplement these exercises with walking, cycling or swimming - as your back allows.

Feel free to search the search box for several good practice guides we have posted in the past. When you feel better, we recommend these abdominal exercises og these hip exercises.

1. Gluteal Stretching (Stretching of Deep Seat Muscles)

This exercise stretches the seat muscles and piriformis - the latter is a muscle that is often involved in sciatica and sciatica. Lie flat on the floor with your back down, preferably on a training mat with support under your neck. Then bend the right leg and place it over the left thigh.

Then grab the left thigh or right leg and gently pull towards you until you feel that it stretches deep on the back of the thigh and the gluteal muscles on the side that you stretch. Hold the strain for 30 seconds. Then repeat on the other side. Performed over 2-3 sets on each side.

2. Butt against the heels (Back Exercise)

This exercise stretches and mobilizes the spine.

Starting Position: Stand on all fours on a training mat. Try to keep your neck and back in a neutral, slightly extended position.

Stretch: Then lower your butt to your heels - in a gentle motion. Remember to maintain the neutral curve in the spine. Hold the stretch for about 30 seconds. Only clothes as far back as you are comfortable with.

Repeat the exercise 4-5 times. The exercise can be performed 3-4 times daily.

Also read: Pressure wave therapy - something for your sciatica?

3. Sciatica nerve mobilization exercise ("nerve flossing")

The purpose of this exercise is to mobilize the sciatic nerve itself and can therefore be painful if you are in an acute phase of the sciatica problem. This should therefore be awaited until the sciatica irritation is somewhat more under control. Lie flat on the floor with your back down, preferably on a training mat with support under your neck.

Then bend one leg toward the chest and then grip the back of the thigh with both hands. Stretch your leg in a controlled, calm motion, while pulling your leg toward you.

Keep the clothing exercise for 20-30 seconds while taking deep breaths. Then bend your knee back and return to the starting position. Alternatively you can use a towel or the like to get extra stretch to the back of the thigh.

Repeat the exercise 2-3 times on each side.

4. Abdominal backing

An activation and mobilization exercise that goes into the backward bending movement - also known as extension.

This exercise extends and mobilizes the lower back in a gentle manner. Lie on your abdomen and support your elbows with your palms facing the floor. Keep your neck in a neutral position (not bent) and stretch back slowly by applying pressure down through your hands.

You should feel a slight stretch in your abdominal muscles and back as you stretch back - don't go so far that it hurts. Hold the position for 5-10 seconds. Repeat over 6-10 repetitions.

5. Leg to chest (exercise for lower back and seat)

This exercise aims to increase the movement of the lower back and stretch the muscles in the seat and lower back. Lie flat on the floor with your back down, preferably on a training mat with support under your neck. Pull your legs up against you until they are in a bent position.

Then bend one leg up against you until you feel it stretch gently in the seat and lower back. Hold the stretch for 20-30 seconds and repeat 3 times on each side.

Alternatively, you can bend both legs up to the chest - but we recommend using it only when you have less pain, as it puts slightly higher pressure on the discs in the lower back.

6. Standing hoarding equipment

The purpose of this exercise is to stretch the back of the thighs and especially the hamstring muscles (back of the thighs). Many people make this exercise wrong - since they think you should bend your back forward while stretching, this must be tried and avoided as it puts too much internal pressure on the intervertebral discs (the soft structures between the vertebrae).

Stand upright and place the back of the foot against a firm, raised surface - for example, a staircase. Keep your leg straight with your toes out and then lean forward until you feel it stretches well on the back of your thigh in the hamstrings.

Hold the stretch for 20-30 seconds and repeat 3 times on each leg.

What can I do even against nerve pain and sciatica?

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 body and aching 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).

Recommended products for pain relief for nerve pain

Biofreeze (Cold / cryotherapy)

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