Exercises to relieve sciatica pain at home

How to relieve sciatica pain (or sciatica) at home while waiting for your next appointment with your chiropractor? The French Chiropractic Association recommends some stretches for the lower back, glutes, and legs.

When performing these exercises, be attentive to your sensations. You should not feel any increase in your pain when doing the exercises suggested in this article.

In case of an established pathology, consult your chiropractor before performing these exercises.

• Lying on the floor, place a small cushion or a book under your head.
• Place your arms along your body.
• Bend your knees, hip-width apart, with your feet flat on the floor.
• Keep your upper body relaxed, chin slightly tucked in towards your chest.
• Bring one knee towards your chest and grasp it with both hands.
• Hold the position for 30 seconds and repeat 3 times on each side.

• Lying on the floor, place a small cushion or a book under your head.
• Place your arms along your body.
• Bend your knees, hip-width apart, with your feet flat on the floor.
• Keep your upper body relaxed, chin slightly tucked in towards your chest.
• Bring one knee toward your chest and grasp the back of your thigh with both hands.
• Gently straighten your leg, flex your foot
• Hold the position for 30 seconds
• Bend the knee to return to the initial position
• Repeat three times on each side

• Lying on your stomach, rest on your forearms, elbows touching either side of your body.
• Look down towards the floor so that your spine is in line with the top of your neck.
• Keeping your neck aligned, arch your back with your hands until you feel a slight stretch in your stomach.
• Hold the position for 5 to 10 seconds, breathing regularly.
• Return to the starting position and repeat 8 times.

• Lying on the floor, place a small cushion or a book under your head.
• Place your arms along your body.
• Bend your knees, hip-width apart, with your feet flat on the floor.

• Place your right ankle on your left knee.
• Grab the back of your left thigh with both hands
• Pull gently towards you, keeping the base of your spine on the ground. You should feel a stretch in your right buttock.
• Hold the position for 30 seconds, breathing calmly.
• Return slowly to the starting position and repeat 3 times on each side.