There are many sciatica exercises, but very few are effective at easing pain quickly, and less that work long term. The reason is simple enough…
Exercise alone will not remove every cause of your pain.
This web page will outline the exercises for sciatica that actually work and the steps you should follow if you want to get lasting sciatica relief.
Read on and watch the video demonstration so you can start to ease your pain. But first, what are the steps you must follow?
Step One – The Missing Piece
Have you ever tried starting your car when it is out of gas?
It won’t start will it? The same with muscles, they won’t work well if their energy supply is low.
You can try to stretch or strengthen a muscle, but if its nerve and blood supply is poor, no matter what techniques you try you will not get the results you wish.
The missing piece of the puzzle for sciatica pain relief, is stimulating the nerve and blood supply to your muscles. This doesn’t mean going for a walk or performing a warm up routine.
It means using sciatica exercises that stimulate the supply. There are a few reflexes you can rub (for only 20-30 seconds) that will actually activate the nerve and blood supply.
Performing these prior to using any sciatica exercise will therefore make any stretch or strengthening exercise more effective.
So for every muscle you target you need to make sure the supply is okay. Most muscles will have a good supply, but if your pain has been present for more than a few weeks, chances are the supply has also been affected.
One of the more common reflexes to rub relates to the hip flexors, which help keep the curve in your lower back. Rub the reflex in a circular motion for 20-30 seconds in a clockwise fashion and then repeat in the opposite direction.
The reflex needs stimulation in one direction, but rubbing in the wrong direction will not slow the reflex. So rubbing in both directions alternately means you can activate the reflex and helps make all sciatica exercises more effective.
… and this stimulates the nerve and blood supply to the muscle.
The reflex is active (meaning out of balance) if it is tender to rub.
Once you stimulate the supply, then you can attempt the next step.
Step Two – Targeted Sciatica Exercises
Exercise is pointless unless it targets the actual area causing your pain. With sciatica there are 5 main muscles that cause your pain. Two of these are essential to stretch in all lower back pain or sciatica cases.
The other 3 are also essential especially in sciatica, and they are your Hamstrings, Hip Flexor and Piriformis muscles.
However, ALL back pain and sciatica is caused by imbalances in your spine. This means that there is likely muscles on one side tight and the other side not. Stretching the wrong muscle can therefore increase the imbalance and prevent you from getting relief.
This is why it is essential to detect your imbalance before you attempt any exercise for sciatica. This is also why we teach you this vital skill free of charge. There is no point trying to relieve sciatica if you are targeting the wrong areas. So…
Targeted sciatica exercises are not just about knowing what to stretch, you also need to strengthen these muscles too.
Again, this is not joining a gym, but using a combination of boosting the nerve and blood supply, as well as using exercises for sciatica that actually strengthen and stretch the muscle at the same time.
This is an approach we encourage all our readers to follow if you plan to get lasting relief from your pain.
Due to the imbalances in your spine, you shouldn’t stretch all the muscles, but the following muscles should be targeted, again once you know which imbalance you have, you will know which side to target.
Hip Flexors – these are the muscle that attach into the front of your lower spine and also to the top of your leg. They help raise your leg, but also keep the curve in your lower spine and are a major pelvic stabilizer.
To stretch and strengthen these is easy, simply kneel on the ground and then place one foot flat on the floor with knee bent. Make sure you keep your back straight.
Then shift your pelvis forward so that the front leg bends at the knees, again keeping your back straight in the process. Once you feel a pulling sensation stop and apply the technique from the X-Pain program to strengthen the muscle at the same time.
Doing this means you only need to target the muscle for 6 seconds, then repeat three times to rebalance the muscle effectively.
Hamstrings – these are the muscle in the back of your thigh and attach into your sitting bones and to just below the knee. Like the Hip Flexors they are a major pelvic stabilizer.
To target these just perform a standard hamstring stretch where you place one foot on a bench, keeping toes pointing up, simply bend at the waist until you feel a pulling sensation in the muscle. Again use the targeted exercise to stretch and strengthen at the same time.
Remember to bend at the waist, many people stoop forward which will not target the muscle.
And finally, all sciatica exercises must include:
Piriformis – this is the muscle deep in the buttock and has the sciatic nerve running through it or directly next to it. If tight this will irritate the sciatic nerve. So this muscle is easy to target as you use stretch the muscle on the side of pain.
Sciatica exercises can be used for simple pain relief, but again should be used as part of an entire approach to lasting sciatica relief.
There are many ways to stretch the Piriformis, the video below demonstrates one such stretch. You can also stretch the muscle simply by lying on your back and then pulling your knee to the opposite shoulder. Again stop once you feel the pulling sensation and apply the X-Pain technique.
The video below is a good standard stretch to use now, that you simply hold for a minute or two until you feel the muscle relaxing and pain easing. But again, don’t stretch until pain, just hold where you feel tension in the muscle of the sciatica pain increasing slightly at most.
Step Three – Removing the Cause
The final step is essential in all sciatica exercises, as without removing the cause, pain will return. It is also the easiest step as it only takes a few minutes to rebalance your spine.
Once you know which imbalance you have, it is simple to target both the joint and muscle imbalances to restore balance you your spine.
A few minutes each day is all that is needed to regain balance and remove pain. Once pain has eased then monitoring your spine is the best approach long term.
Knowing how to detect the imbalances is a vital skill as it helps you detect the cause of your pain. Long term you can use the same skill to monitor your spine for imbalances.
Then correct these if they appear before pain develops. After all prevention is easier than cure.
If you’d like to learn how to detect your imbalance, how to restore balance to your spine and ease pain quickly, simply click the link below. Sciatica exercises are effective once you know hat and where to target.