In our mobile app, exercises that reduce sciatic nerve pain are shown. Anyone can easily apply these treatment moves at home. But if you have a serious illness or surgery, you should do these sciatic pain exercises under the supervision of a doctor. If you have problems such as herniated disc, lumbar slip and spinal stenosis, you can seek help from physiotherapists to perform the movements.

Sciatica exercises include waist stretching, leg strengthening, lordosis exercises, sciatic nerve stretching, abdominal strengthening and back stretching. Some movements can be applied more depending on the cause of the pain. One of the main purposes is the relief of the lumbar herniated disc. Those who practice sciatic pain exercises can do more of whichever movements they feel more comfortable with.

Sciatica pain can cause numbness in the leg and cause the individual to put more strain on the other foot. This numbness is caused by the bulging disc in the waist. These low back pain exercises to do will treat herniated disc and reduce sciatic pain. Thus, the quality of life of individuals will increase again.

Sciatica, characterized by radiating pain along the sciatic nerve, can be debilitating. Fortunately, specific exercises can help alleviate pain and improve mobility.

1. Piriformis Stretch

* Lie on your back with your knees bent and feet flat on the floor.

* Cross your right leg over your left knee, keeping your right foot on the floor.

* Gently pull your left knee towards your chest until you feel a stretch in your right buttock.

* Hold for 30 seconds and repeat on the other side.

2. Hamstring Stretch

* Stand with your feet shoulder-width apart.

* Step forward with your right leg and bend your left knee slightly.

* Keep your right leg straight and lean forward until you feel a stretch in your right hamstring.

* Hold for 30 seconds and repeat on the other side.

3. Quad Stretch

* Stand with your feet shoulder-width apart.

* Bend your right knee and grab your right foot with your right hand.

* Pull your heel towards your buttocks until you feel a stretch in your right quadriceps.

* Hold for 30 seconds and repeat on the other side.

4. Calf Stretch

* Stand facing a wall with your feet shoulder-width apart.

* Step forward with your right leg and bend your left knee slightly.

* Keep your right heel flat on the floor and lean into the wall until you feel a stretch in your right calf.

* Hold for 30 seconds and repeat on the other side.

5. Pelvic Tilt

* Lie on your back with your knees bent and feet flat on the floor.

* Tilt your pelvis backward, flattening your lower back against the floor.

* Hold for 5 seconds and repeat 10-15 times.

6. Knee-to-Chest Stretch

* Lie on your back with your knees bent and feet flat on the floor.

* Bring your right knee to your chest and hug it with both hands.

* Hold for 30 seconds and repeat on the other side.

7. Spinal Twist

* Sit on the floor with your legs crossed.

* Place your right hand on your left knee and your left hand behind your right buttock.

* Twist your torso to the right until you feel a stretch in your lower back.

* Hold for 30 seconds and repeat on the other side.

Tips for Performing Exercises:

* Start slowly and gradually increase the duration and intensity of exercises.

* If you experience any pain or discomfort, stop the exercise and consult a healthcare professional.

* Perform exercises regularly, ideally daily or several times a day.

* Combine exercises with other pain management strategies, such as heat therapy or massage.

* Consult a physical therapist or doctor for personalized guidance and supervision.