Hey everyone, it’s Dr. Crockett from Utah Spinal Works in Highland, Utah. Today, let’s talk about the dreaded sciatic nerve and how you can find relief from that persistent pain right at home. If getting on and off the floor is a challenge, don’t worry, we’ve got options for seated and standing exercises too.
Let’s begin with a core-strengthening exercise called the trunk curl-up. With toes up, lift your shoulder blades off the floor, holding for a couple of seconds. Repeat this ten times for three sets. Now, onto the bridge: lift your hips, aligning shoulders and knees in a straight line. Hold for 2-3 seconds, doing this ten times in a row. For a variation, try bridges with a march to engage your core.
Moving on, the piriformis stretch targets the muscle near the sciatic nerve. Lie on your back, one leg crossed over the other, and gently pull the knee towards the opposite shoulder. Do this on both sides, holding for 30 seconds and repeating three times.
For sciatic nerve flossing, lie on your back, raising the leg on the side of your pain. Kick it out and lift your head simultaneously. This helps the nerve move through tissue. Aim for ten repetitions on each side.
Lastly, the psoas stretch is great for relieving hip tension. While kneeling forward, lunge and feel the stretch. Hold for 30 seconds, repeating three times on both sides.
Remember, consistency is key. If you diligently follow these exercises for a week or two and still experience sciatic pain, don’t hesitate to reach out to us at Utah Spinal Works. Give us a call at 801-770-4333 or visit our website utahspinalworks.com.
Stay proactive in managing your sciatic pain and find comfort in the convenience of your own home.
