Sciatica Pain

Sciatica Pain

This has become the pain in my ass, literally, more specifically the right buttocks and leg.

However from everything I have read, stopping exercising is not the key, it’s just doing the right exercises and STRETCHING!!!

Here are a few stretches to help with this pain, however these are great deep stretches that are fantastic after leg day, enjoy.

Sciatica Stretches

Deep Glute Stretch
Lie on your back with your knees at a 90° angle. Cross your left leg over top of your right so that your left ankle is on the knee of your right leg. Grab your right thigh with your hands and pull it towards your chest until you feel it through the backs of your thighs and your buttocks. Hold this for at least 20 seconds, then switch legs and repeat on the other side.

Standing Toe Touch Stretch
Stand with feet together and legs straight. Bend forward at the waist, rounding your back as you reach for your toes with your hands. Hold this position for at least 20 seconds.

Pilates Imprint
Lie on a mat with your knees bent at a 90° angle and your feet on the ground. Keep your arms by your sides with hands palm down and relaxed. Rest your head on the mat looking up towards the ceiling. Inhale, slowly filing your lungs, then slowly exhale as you contract your abdominal muscles to tilt your hips inward, lifting your tail bone slightly and pressing your lower back firmly into the mat. Pull your belly button in and down towards your spine. Hold this position and breathe regularly for a set time limit, then inhale as you relax your abdominal muscles when you are finished with the imprint position.

Seated Hip Stretch
Sit on the floor and bring the soles of your feet together. Pull them in towards your body, resting about a foot away from your groin. Straighten your spine and lean forward from your hips until you feel it in your hip socket. You can pull on your feet to help increase the benefit. Hold that position for at least 20 seconds before letting it relax.

IT Band Stretch 
Stand with your right side at arm’s length to a wall for support. Cross your left leg over your right leg at the ankle. Extend your left arm over your head, reaching toward your right side. Once you feel it along your left hip hold that position 20 to 45 seconds. Switch sides and repeat.

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