Top Exercises To Treat Sciatica

Exercising is considered to be one of the best solutions to treat sciatica. Gentle exercising can help you battle the problem without having to deal with the conventional side effects of pain relieving medications. Here are some of the best exercises to treat sciatica.

Pirformis Stretches
Exercise 1
1.    Sit down on the floor with your legs stretched out in front of you.
2.    Now hold your ankle with both your hands and draw it towards your chest.
3.    Hold this position for at least 5 seconds.
4.    Alternate with both the legs.
5.    Repeat this exercise 4-5 times.

Exercise 2
1.    Lie down straight on your back. Your legs should be stretched out.
2.    Draw your leg towards your chest by folding your leg in the knees.
3.    Now use your hand to hold your knee. If you have lifted your right leg then you should use your right hand to hold your knee.
4.    Use your left hand to grasp the ankle.
5.    Try to touch the left knee with the ankle of the right foot.
6.    Do this till the time you feel the stretch.
7.    Repeat with both the legs.

Hamstring stretches
Exercise 1
1.    Sit on the floor with your legs stretched.
2.    Extend your arms trying to touch your feet.
3.    Make sure that your knees are straight and not folded.
4.    Stay in this position for ten seconds and then come back to the normal position.

Exercise 2
1.    Sit on the floor with right leg straight.
2.    Fold the left leg in the knee so that the sole of the left foot touches the right inner thigh.
3.    Now bend in the waist and try to touch your right foot.
4.    Alternate with both the legs.

Lower back stretches
Exercise 1
1.    Lie down on your stomach.
2.    Now bring your palms near your chest.
3.    Use your palms to lift up your upper body.
4.    Look up as you lift your upper body. You will feel a gentle stretch.
5.    Stay in this position for 15 seconds and then come back to the normal position.

Exercise 2
1.    Get down on the floor with the help of your hands and knees.
2.    Now exert pressure towards the ground on your palm and knees while trying to lift up your back.
3.    Continue to lift your back as much as possible without removing your hands and knees from the ground.
4.    Hold this position for 15 seconds and then come back to the normal position.

While you perform these exercises, make sure that you listen to your body. Do not overexert yourself as this could lead to worsening of pain. If these exercises don't seem to help, make sure that you consult your health care provider.

Also, consider addressing underlying issues like muscle imbalances with Muscle Balance Therapy.