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Person with sciatic nerve pain

The sciatic nerve is one of the most nothing integral nerves in the body, yet a common source of pain for many people. In fact, 40% of the population will deal with this pain in their lifetime. It’s the type of pain that is exacerbated by age and poor fitness.

Rather than relying heavily on painkillers and more severe procedures, there are some exercises you can follow that will help you alleviate and heal your sciatic nerve pain.

Consider these exercises for sciatic nerve pain so that you can nip this issue in the bud and improve your quality of life.

Back Pain Stretches

Many people deal with chronic back pain simply due to lack of use. The more that you stretch these groups of muscles and nerves, the less likely you are to deal with sciatic nerve pain. One of the best stretches you can do requires you to simply sit down and twist your trunk in both directions.

As you hold this stretch at each side for 20 to 30 seconds, breathe slowly in through your nostrils and out through your mouth. Be careful not to overextend yourself and only twist as far as you comfortably can until you gain more flexibility.

A standing back stretch can also help you deal with sciatic nerve pain. Stand with your feet together or slightly apart and bend at the waist as far as you comfortably can. Hold this pose for a 10 count before slowly returning to your normal posture. Most exercises that stretch the different muscle groups in your back will also help you get nerve pain relief.

A Variety of Yoga Poses

Yoga is nature’s medicine in a lot of ways. It helps build coordination, blood flow and strike a balance between all your muscle groups. You will also build total body strength, which can help you recover from various injuries.

There are several yoga poses that will also serve as nerve pain exercises. The child’s pose can stretch these muscle groups so that you are less likely to deal with tension and bunching in this area. To hold this pose, drop to your knees on a yoga mat or comfortable surface and slowly stretch your upper body face down with both hands spread in front of you. The ideal finish is to rest with your forehead on the mat and your palms face down as far as they will go.

Sit in the child’s pose, breathing deeply into your nose and out through your mouth, allowing the tension to subside from the top of your neck all the way down to the lumbar region of your back.

The dragon pose is also helpful in alleviating sciatic nerve pain. This position starts on all fours and extends into a lunge position. Extend one foot forward while keeping the other foot far back. Sink deep into the lunge, pushing your hips forward as far as they will comfortably go.

Since yoga is a holistic, total-body practice, you can use an assortment of poses to get sciatic nerve pain relief. This is a gentle practice that is not overly taxing on the body as long as it is done safely and in accordance with your current fitness level. Many people find stress relief in yoga. This reduced tension can also help eliminate some of the nerve pain that you are living with daily.

Stretching the Hamstring From a Standing Position

Standing hamstring stretches can also help you reduce sciatic nerve pain. Grab a chair or a yoga block and extend one of your feet forward. Bend toward your foot and extend your hand until you’re able to touch your toe or come as close to it as possible.

Switch sides after holding this stretch for between 10 and 30 seconds. Breathe steadily and not labored. If you aren’t able to take full and complete breaths, reduce the amount that you are bending forward and stretching until you can comfortably do so. Do three to five reps of these sciatic nerve pain stretches per day, and you will start to notice a difference.

Seated Cross-Legged Stretch

Sit down on the floor or an exercise mat with a tall posture and cross one of your legs over the other. You can also use a pillow for comfort and to get a deeper stretch.

Lean your torso forward slowly so that your abdomen or some part of your upper body touches your thighs. Hold this pose for about 30 seconds, making sure to not strain your back or go so far that you get stuck. Pull back slowly, rest, and repeat this stretch three to five times.

Hip Lift Exercises

Lie down flat on your back with your hands relaxed by your side, with your eyes looking straight up toward the ceiling. Lift your buttocks off of the ground and push down with your feet and legs until you feel the stretch in your glutes, hips, and abdomen.

Push your hips toward the ceiling as far as they can go so that you can fully engage these muscles as you stretch. Breathe deeply, filling your belly with air and releasing it out of your mouth. Slowly disengage these muscles and rest your body back onto the ground, making sure to control your body weight for the entirety of the stretch.

The Best exercises for sciatic nerve pain

Sciatic nerve pain can be a huge burden to deal with. It no longer has to be as long as you find the exercise regimen that can heal your body and make this pain a thing of the past. Start with these exercises for sciatic nerve pain and talk to a physical therapist or pain management specialist who can help you further.

Innovative Pain Care Center has a team of pain management professionals that can guide you step by step through some exercises that can reduce your chronic pain issues. To schedule an appointment or ask questions, get in touch online or call (702)684-PAIN.

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