Simple Exercises to Heal Sciatic Nerve Pain

These exercises are perfect to heal sciatic nerve pain, since resting constantly is not good for this condition. Try them!

It might seem somewhat contradictory, but light physical exercise is the best therapy to improve your quality of life if you suffer from sciatic nerve pain.

If the pain is intense, it’s advisable to spend time resting. However, permanent immobility can often make this condition even worse.

You mustn’t forget that movement is life, and that exercise is important for your spinal discs.

Simple movement and exercises that achieve a proper harmony of all the structures in your spine help the exchange of fluids and nutrients to all of these delicate structures.

In this way, you  fight the pressure on the sciatic nerve and reduce inflammation in your hips and back.

Bear in mind that occasionally our worst enemy is the “fear of pain” and the common reasoning of “better not move in case it hurts”. However, these simple exercises will give you relief, better mobility, and a better quality of life.

Read on to find out more about them.

1. Butterfly position to heal sciatic nerve pain

butterfly yoga


As we said at the beginning, this type of exercise can be very helpful if your hip, back or sciatic nerve pain is not severe.

When the pain is moderate, you can carry out this routine of stretches and positions to improve the strength and the health of your bones, nerves and joints.

How to do “Butterfly” position

  • Sit on the ground on a rug with your legs open and bent.
  • Be sure to start the exercise with your back perfectly straight.
  • Try to push the soles of your feet together.
  • Hold your ankles while you do this.
  • If you can’t reach this position, don’t worry. You’ll get closer day by day, but it’s best to go slowly.
  • Later on, you can start to lean forward until you feel a slight pressure on your hips.
  • Maintain this pose for 5 seconds, relax, and repeat.

2. The “bird” position

This exercise is one of the best for relieving pain in your sciatic nerve, back or hips.

To do this, you’re going to put all these conflicting areas in motion. Therefore it’s very important to be consistent and carry out this exercise for 5 or 10 minutes every day.

How to do the “bird” position

  • Get on all fours on the floor, preferably on a carpet.
  • Your hands should be very firmly glued to the ground.
  • Then, put your right knee behind your left hand while you slightly raise the other leg (to achieve this, you will have to tilt your hips a little).
  • Hold this position for 10 seconds.
  • Rest and repeat this with the other leg (the left knee should be behind the right hand).

3. Exercises in a Chair

chair exercise

We continue our routine with a simple exercise you can do at any time of the day.

Follow these steps to achieve a real benefit for your back and hip and to relieve sciatic nerve pain.

Steps for this seated exercise

  • Choose a sturdy chair.
  • Sit a bit forward, almost to the edge of the chair.
  • Place your right leg over your left leg, so that your ankle is almost resting on your knee.
  • Hold this position for 10 seconds, breathe and then lean forward with your back straight.
  • Repeat the same exercise with the opposite leg.

Exercises on a bed or sofa

leg stretch

As we have seen so far, this series of exercises can be done easily at home.

The most important thing is to remember something essential: this routine serves not only to relieve pain but, more importantly, to prevent it.

Bear in mind that we need to find 35 minutes a day to do it every day.

You must practice these exercises calmly and painlessly, but always favoring the tension, flexibility, and resistance through which you get authentic results.

How to do a good workout on your sofa to take care of your back and hips

  • Lie down on the sofa.
  • Bend your right knee and lift it to your chest.
  • If you can’t reach this area, reach as close as you can without feeling pain. Every day you will find it easier.
  • Repeat this movement 10 times using your hands to hold your knee.
  • When you finish repetitions, repeat with the other leg.

In conclusion, these four exercises are simple and very beneficial. However, remember to always consult a good physiotherapist in case your sciatica pain is very severe or chronic.

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