SCIATICA EXERCISES

Knee-to-Chest Stretch

1. Lie on your back with knees bent and feet flat.
2. Gently pull one knee toward your chest, holding behind the thigh or knee.
3. Feel the stretch in your lower back and buttock.
4. Hold for 30 seconds.
5. Repeat on the other side.
6. Benefits: Relieves pressure on the sciatic nerve.

Piriformis Stretch

1. Seated:
   • Sit in a chair.
   • Cross one leg over the other, placing your ankle on the opposite thigh.
   • Lean forward to feel a stretch in the buttock of the crossed leg.
   • Hold for 30 seconds.
   • Repeat on the other side.
2. Reclining:
   • Lie on your back.
   • Bend one knee and place the ankle of the other leg on the bent knee.
   • Gently pull the bent knee toward your chest to feel a stretch in the buttock.
3. Benefits: Releases tension in the piriformis muscle, which can irritate the sciatic nerve.

Pelvic Tilt

1. Lie on your back with knees bent and feet flat.
2. Tilt your pelvis up, pressing your lower back into the floor.
3. Then tilt it down to create a slight arch.
4. Repeat 10-15 times.
5. Benefits: Improves mobility in the lower back and pelvis, reducing sciatic nerve compression.

Knee to Opposite Shoulder Stretch

1. Lie on your back with knees bent and feet flat.
2. Gently pull one knee toward the opposite shoulder.
3. Hold for 30 seconds.
4. Repeat on the other side.
5. Benefits: Loosens hip muscles and relieves pressure on the sciatic nerve.

Ankle Pumps and Gentle Extensions

1. Lie on your back and bend one knee.
2. Gently pump your ankle up and down.
3. Point your toes up and down.
4. Gently extend the leg, holding for a few seconds, then lower.
5. Benefits: Mobilizes the sciatic nerve and improves flexibility.