3.8K
PHSciatica causes pain that travels from the lower back down through the hips, buttocks, and legs. These pain-relief exercises help reduce nerve pressure, improve flexibility, and strengthen supporting muscles.
🔹 Knee to Chest Stretch
Lie on your back and slowly pull one knee toward your chest. Hold for 15–20 seconds and switch legs. This helps reduce pressure on the sciatic nerve.
🔹 Piriformis Stretch
Lie on your back, cross one leg over the opposite knee, and gently pull the supporting thigh toward your chest. This stretch relaxes the hip muscles that may irritate the sciatic nerve.
🔹 Cat-Cow Stretch
Start on hands and knees. Slowly arch your back upward (cat position) and then drop your stomach downward (cow position). This improves spinal flexibility and reduces stiffness.
🔹 Seated Spinal Twist
Sit upright, cross one leg over the other, and gently twist your torso toward the bent knee. This helps relieve nerve compression and improves mobility.
🔹 Pelvic Tilt Exercise
Lie on your back with knees bent. Tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds and relax. This strengthens core muscles and supports the spine.
#SciaticaRelief #BackPainRelief #SciaticaExercises #LowerBackPain #Physiotherapy
@physio_hub23
