The 7 Simple Exercises That Will Ease Your Sciatic Nerve Pain

To ease in into the exercises, we have collected for the first set workouts that have to be performed while you are lying down. The first step is to wear your most comfortable outfit for workouts and then put a Yoga mat (or a blanket) on a flat surface. The second step is by making sure that the room is not that cold by closing all the doors and windows.

Exercise 1

Whether you are used to doing fitness exercises or not, this workout will not be hard at all. After laying out your Yoga mat, you should lay on your back and bend your knees. Lift your left leg and put your left ankle on your right thigh.

Wrap your both arms around your thigh and pull it towards you. Don’t raise your head at all off the ground. After 30 seconds of staying in this position, put your leg down and do the same thing with the right leg.

You should do this exercise three times on each leg.

Exercise 2

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Stay lying in your back and put both of your hands next to your body. Bend your legs and lift them accordingly not higher than knee level. Now simply, raise and lower them five times. Don’t force yourself if you find yourself incapable to do it perfectly. Also, think positively and remember that this exercise will get rid of the pain and help your abs pop out!

Exercise 3

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The last exercise of this set consists of having a tennis ball. Simply, lie down on the ball with it located beneath your buttock. Then gently, move slowly till you find the sore spot in your buttock. Now press there gently for about 50 seconds.

Roll it up and down, and then move to the other painful point. It is a must to avoid the spinal area, and if the pain occurs, stop immediately.

Do this exercise at least two times every day for 5 to 10 minutes.