Having Sciatica could be very uncomfortable for everyone who have one, fortunately exercise can help manage your pain. There is a separate page that briefly discussed about Sciatica and its causes. When you have Sciatica, the kinds of exercises depends on your conditions and problems. And there are 3 kinds of of exercises I would like to share it with you.
1. William Flexion Exercise
This kind of exercises can only be performed if you were diagnosed with either those following conditions:
A. Spinal Stenosis
D. If your pain got worse when bending backward but relieve when bending forward
There is a separate page that was discussed how to perform William Flexion Exercise by clicking this link.
Note: Please do not perform this exercises if you were diagnosed with Disc Herniation or your pain got worse when bending forward.
2. Mckenzie Extension Exercise
This kind of exercise can only be performed if you were diagnosed with either those following conditions:
A. Disc Herniation
C. If your pain got worse when bending forward but relieves when bending backward.
To know more about this exercises, there is also another separate page about Mckenzie Back exercise by clicking this link,
3. Piriformis Stretch
In this page, I will be discussing how to perform piriformis stretch as this was not mention in the previous pages. In this exercise you will be learning how to stretch your piriformis muscle, in order to relieve the tightness which will help reduce the pressure on the sciatic nerve, eventually reducing the symptoms of Sciatica. Below here is the instruction on how to stretch your piriformis muscle. Assume here you want to stretch your left Piriformis muscle.
- Lie on your back.
- Cross your left leg over your right so that your left ankle rests on your right knee.
- Use your hands to grab hold of your left knee and pull it gently toward the opposite shoulder.
- Hold for 15 to 30 seconds.
- Relax, and then repeat with the other leg.
- Repeat this cycle 2 to 4 times.
If you still have hard time performing this exercise or you might not even understand how, there is video under here which I embedded from YouTube in my website so that you can visually understand how to perform. Remember I do not own this video.