Welcome to Kitchener Physiotherapy & Wellness Blog,

Do you have Sciatica: Go to previous Blog: https://www.kitchenerphysiotherapy.com/blog/Do-I-have-Sciatica

Some basic exercises and stretches you can do at home can help reduce pain from sciatica (pain in your buttocks, legs and feet) and enhance your quality and flexibility

Mean to do these activities consistently, alongside different exercises like walking, swimming or yoga.

Your pain should begin to ease inside about fourteen days and will for the most part go in around 4 to about a month and a half.

See GP or Visit Kitchener Physiotherapy & Wellness:

If your pain doesn't improve in half a month

If you encounter extreme pain while attempting any of these activities

Single Knee to Chest:

Start: Lie on your back. Place a little, level pad or cushion under your head. Bend your knees and keep your feet straight and hip-width separated. Keep your abdominal area loose and your jaw tenderly tucked in.

Activity: Bend one knee up towards your chest and hold it with the two hands. Hold for 20 to 30 seconds with controlled full breaths. =

Repeat 3 times, alternating legs.

Tips:

Try not to tense your neck, chest or shoulders.

Just stretch slowly and gently until comfortable.

Sciatica Mobilizing Stretch:

Start: Lie on your back. Place a little, level pad or cushion under your head. Bend your knees and keep your feet straight and hip-width separated. Keep your abdominal area loose and your jaw tenderly tucked in.

Activity: Bend one knee up towards your chest. Hold the back of your upper leg with the two hands, at that point gradually fix the knee. Hold for 20 to 30 seconds, taking full breaths. Curve the knee and come back to the beginning position.

Repeat 3 times, alternating legs.

Tips:

Try not to press your lower back down into the floor as you stretch.

Just stretch slowly and gently until comfortable.

Prone on Elbows:

Start: Lie on your front and lay on your forearms with your elbows bent at your sides. Look towards the floor and keep your neck straight.

Activity: Keeping your neck straight, arch your back up by pushing down staring you in the face. You should feel a delicate stretch in the stomach muscl

es. Inhale and hold for 5 to 10 seconds. Come back to the beginning position.

Repeat 8 to 10 times.

Tips:

Try not to twist your neck in reverse.

Keep your hips on the floor.

Hamstring Stretch Standing:

Start: Stand upright and raise one leg on to a steady object, for example, a step. Keep that leg straight and your toes pointing up.

Activity: Lean forward while keeping your back straight. Hold for 20 to 30 seconds while taking full breaths.

Repeat 3 times, alternating legs.

Tips:

Just stretch slowly and gently until comfortable.

Your lower back shouldn't curve at any time.

Gluteal Stretch:

Start: Lie on your back. Place a little, level pad or cushion under your head. Bend your affected leg and rest ( see pic)

Activity: Grasp your opposite thigh and draw it towards you. Keep the construct of your spine with respect to the floor all through and your hips straight. You should feel the stretch in your affected butt cheek. Hold for 20 to 30 seconds while taking full breaths.

Repeat 3 times, alternating legs.

Tip:

Utilize a towel around your thigh in the event that you can't hold it.

Just stretch slowly and gently until comfortable.

If you think that you have Sciatica pain please do not hesitate to call Kitchener Physiotherapy & Wellness at 226-215-3114.