3 Best exercises to overcome Sciatic pain and nerve pinch

Doing exercise is an excellent option, along with your regular herbal supplements and food plans.  It will help improve the overall health of the bones and tissues.  Do the below-given exercises, especially for Sciatic pain relief.

1.      Bridging Exercise

Bridging Exercise

Bridging exercise helps strengthen the muscles that support the spine. Lie on your back with your feet flat, knees bent, and your arms on the floor beside you. Slowly raise your buttocks 6 to 7 inches off the ground. Slowly stretch one leg as shown in the image, hold this bridge position for 8 to 10 seconds, then slowly lower your buttocks back to the starting position. Repeat with the other leg.  As your strength builds, make sure to practice a minimum of two sets of 10 bridges.

Benefits :

  • Good for hip mobility
  • Strengthening the lower back
  • Strengthening the sciatic nerve and relieving pain


2.      Buttocks Stretch

Buttocks Stretch

Image Source - https://www.openfit.com/glute-stretches                     

Stretching the piriformis muscle can help to alleviate pain and nerve pinching in Sciatica.  To perform the buttocks stretch, Place your affected leg foot across and underneath your body so that your knee is facing away from the body. Extend your non-affected leg behind you.  Keep your pelvis straight. Keeping the affected leg in place, lean forward onto your forearms until you feel a profound deep stretch in the hip and buttock. Hold this stretch for 30 seconds and then slowly return to the starting position. Repeat 3-5 times of this stretch as per your capacity.

Benefits :

  • Relives Nerve pinching and pain
  • Strengthen the sciatic nerve in the buttock and hip
  • Beneficial in Back pain, Sciatic pain, spondylosis



 3.       Straight Leg Raise Exercise

  1. Straight Leg Raise Exercise

The straight leg raise exercise helps to strengthen the abdominal muscles and prevent recurrences of Sciatica. Lay on your back with knees bent up as shown in the image.   Straighten one leg out and raise slowly as much as you can, as shown in the image. Hold for 10 seconds.  Relax and return to normal position.  Repeat for 10 times.

Benefits :

  • Relieves pain and nerve pinch from the buttock to the foot
  • Strengthen the nerve and tissues
  • Relieves inflammation


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