Suffering from Sciatica pain? You are in the right place for sciatica relief tips! Our physical therapist, Stephan LeBlanc, has provided sciatica relief tips targeting weak core & hip muscles so you can get your body moving with reduced pain.
Low back pain and sciatica typically results from weak core and hip muscles. This weakness stresses and strains the lumbar spine and associated lumbar musculature.
Our Therapy Center & Lemoine Therapy teams are here to help! Try these stretches and refer to the video below for demonstrations.
- Seated Hamstring Stretch: Hamstring stretches are extremely important to avoid stressing the pelvis and lumbar spine. Males tend to struggle more with decreased flexibility.
- Posterior Pelvic Tilt: Tilt your pelvis backwards. Flatten your back on mat or floor. Use your abdominals to control the movement.
- Piriformis Stretch: Lie on your back with your legs straight. Lift your affected leg and bend your knee. With your opposite hand, reach across your body, and then gently pull your knee toward your opposite shoulder. Hold the stretch for 15 to 30 seconds.
- Cat-Cow Stretch: Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a “cow.” Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a “cat.” Repeat several times.
- Supine Marches: Start by tightening the transverse abdominis muscle. Draw belly button up and in. Slowly march, raising legs each about 3 inches. Attempt to stabilize your pelvis(hip bones) by keeping the abdominals tight. Don’t forget to breathe.
Final tips…Remember, stretching will improve mobility. Proper movement and form will also help. For example…Hip hinging and knee bending are very important. When picking something off of the floor, bend the knees, use core and hip muscles to avoid stressing knees and back.