5 Ideal Exercises To Fight Sciatica

The sciatic nerve runs down the spine and branches off down the legs. If the surrounding muscles or bones put pressure on the nerve, you will experience pain and numbness. You will experience so much discomfort, that you may not want to get up from the bed!

What you need to do

When people suffer from sciatic pain, they may feel the need to take complete rest. However, doctors and therapists around that world say that this can do more harm than good. Instead of complete rest, you should do moderate exercise, especially those which work on the hip, lower back and the legs. This will not only speed up recovery, but also strengthen the bones and muscles.

Exercises for Sciatica 

1. Towel Calf Stretch

• Sit on the floor with your legs out in front.
• Wrap a towel around the ball of your foot.
• Gently pull on the towel, allowing your foot to slowly bend up toward your knee while keeping your knee straight. 
• Hold the stretch for 15 seconds.
• Slowly release the stretch. 
• Rest for a few seconds and then repeat the stretch 5 times on each leg.  

2. Hamstring Towel Stretch

• Get a towel and lie flat on your back.
• Loop the towel around your foot so that you are holding both ends of the towel.
• Slowly pull on the ends of the towel and use it to lift your leg into the air. Be sure to keep your knee straight. 
• Bring your leg up until a stretch is felt behind your thigh. 
• Hold this position for 20 seconds, and then slowly release the stretch.
• Repeat this process 5 times on each leg.

3. Sitting Piriformis Stretch

• Sit on the floor with your legs straight out before you with your feet flexed upward.
• Bend your right knee and place your foot on the floor on the outside of your opposite knee.
• Place your left elbow on the outside of your right knee to help you gently turn your body toward the right. 
• Hold for 30 seconds and then return to the original position.  
• Repeat 3 times on both sides.

4. Supine Piriformis Stretch

• Lie on your back and bring your right leg up to a right angle. 
• Take your left leg and place your ankle against the knee. 
• Hold the position for 5 seconds before changing legs.

5. Seated Piriformis Stretch

• Sit in a chair.
• Cross your affected leg on top of the other knee.
• Gently lean forward for 5 seconds.
• Return to starting position.
• Repeat 10 times. 

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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