Today we’re going to be talking about one minute exercises to improve sciatic pain. Now, these exercises that we’re going to do, each of them can take as little as a minute. Now let’s get real clear here. these exercises are for sciatic pain, the pain that sometimes can start in the back, but then travel down the leg.
You feel that pain going down the leg, these exercises should be able to help. The first exercise we’re gonna talk about is decompression. And so what you’re gonna do is you’re going to attempt to hang and decompress the spine. So you’re gonna place two chairs to the side of you.And you’re going to hold yourself up. You’re going to use those strong harms, yours and hold yourself up while the lower body relaxes and just kinda allow that lower body to relax as much as you can so that the spine starts to decompress. That’s the first exercise and you’ll hold that for up to one.
In the next exercise, you’re going to place a pillow underneath you or two or three, whatever it takes to be comfortable and just lie in that position that will take pressure off of the back.Some people need one pillow, some people need multiple pillows.
And then from there, what you can do. Is you’ll place that pillow or you’ll lie face down and start doing some extension. So you’re going to do almost a pushup position and lift the upper body while keeping your hips on the ground. Or on the floor or on the bed, wherever you’re at. So start with being on your elbows and then as you start to progress, you’re going to be able to push up with your hands a little farther. And as you progress, you’ll be able to push your hands all the way up. Only do this exercise. If it feels good, only do this exercise. If it feels like it’s relieving pressure.
The next exercise you’re gonna lie face down and you’re gonna push your hips way over to one side, the side away from the side that bothers you.So if the left leg bothers you lean over to the right side, then you’ll take that left leg and you’ll bring it out almost in a figure four motion, and then you’ll lift your body. We’re gonna do this from a couple angles here, so you can see. As you’re lifting, you should feel better. That should relieve pressure.
If it doesn’t, don’t do that exercise.
And the next exercise stand up against a counter in a position where that countertop. Hits the lowermost part of the back or the upper part of your sacrum and lean yourself back, create some extension in the back while you’re standing, as you’re doing that again, it should relieve pressure. It should relieve the pain that you’re feeling down the leg.
If it doesn’t stop that exercise. And the last one is called sciatic nerve flossing. And what we’re gonna do is we’re going to do a simple exercise that allows you to move that nerve back and forth, to try to get it unstuck from the position that’s causing the problem. And so the way you do this is you sit in a position that allows your leg to hang.
And you’re going to straighten the leg that is uncomfortable. Now, if you only do that, this is gonna create problems. So what you have to do is straighten the uncomfortable leg while lifting your head. The lifting of the head should relieve some of the tension in that nerve, cuz the spinal cord, the sciatic nerve, it’s all connected all the way up into the brain.
So as you’re lifting the leg, you’re lifting the head as you’re lowering the leg, you’re lowering the. Repeat that slowly for a minute. And there you go. We’ve got a bunch of exercises that you can do for sciatic pain in one minute. Go ahead and give these a shot. Let us know how they help you. If you’ve got some others, leave it in the comments guys.
I’m Dr. Mill Tompkins have a great day. If you like this kind of content, feel free to this video. Maybe subscribe leave us a message. We’d love to hear from you and we’ll see you.