ShopSciatica
Sciatica Exercises
Body Part:
Lower Back
Equipment:
Massage Ball
Level:
Intermediate
Get Rid of Your Sciatic Pain: It Couldn’t Be Easier!
If you are affected by pain in your buttocks, hips, or lower back which extends down into your legs, then you’ll know exactly what we’re talking about: sciatic pain! It’s as uncomfortable as it is unnecessary. Because with the right exercises you can bring these symptoms under control for yourself. In today’s video, Roland Liebscher-Bracht shows you just how easy it can be.
We have provided detailed exercise instructions below to guide you through the exercises and to help you to identify and understand all the important steps.
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How Do These Exercises Work?
Find a quiet place to do the exercises – on a mat, or simply on the floor. But first, some important information in advance: Progress slowly, and gradually get to feel comfortable with an exercise. Not everything has to work the first time. If you are in pain, take care to stay around eight on your personal pain scale, and certainly well below ten. Breathe in and out calmly and try to fully engage with each exercise.
Step 1 — Muscle-Fasciae Stretch
Stretch Your Buttocks
- Sit on your mat, or on the floor, and stretch out both legs.
- Now bend your leg on the affected side far enough to slide your other foot right underneath your raised thigh.
- Lean your upper body forward and arch your back. You should now feel a strong stretch in your buttock, which you should try to hold for two minutes.
- Increase the stretch of the exercise by changing the angle of your lower leg: first to 45 degrees, and then to 90 degrees.
At the same time, make sure you also do the following: lean your upper body far enough forward to experience a distinct pull in your buttocks. Also, make sure you keep an arched back and hold each angle for between two minutes. Breathe calmly and really experience the stretch.
And remember: try to move a little beyond eight, but stay below ten on your personal pain scale.
Step 2 Foam Rolling massage
Roll Your Buttocks
For this foam rolling massage you will need the midi massage ball from our full foam roller set.
- Sit on the floor, again with your legs outstretched, and place the midi massage ball under the affected side of your buttocks.
- Supporting yourself with your other leg and your arms on the floor, gradually increase the pressure you can apply to the midi massage ball on which you are sitting.
- Now, keeping in contact with the midi massage ball, slowly roll your buttocks around in a spiral shape. Make sure you keep up a sufficient pressure and dwell a little more on any particularly painful areas. Keep breathing calmly while you experience the pressure pain.
- You should roll your buttocks in this way for between two minutes, before switching sides.
And that’s it! You’re done with the exercises. Repeat them frequently and you can reduce and maybe even avoid sciatic pain in the future. By the way, if you’re suffering from other discomforts, feel free to check out our other exercise articles!
The Best Exercises and Tips Against sciatica Pain
We've got your back! Download our FREE PDF guide featuring our 6 most effective exercises for getting rid of sciatica pain.
All gain. No pain.
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