The sciatic nerve runs from the back of your pelvis, through your buttocks, all the way down both legs, ending at your feet.
These stretches from physiotherapist and BackCare expert Nick Sinfield help mobilise the sciatic nerve and improve low back flexibility.
You are advised to seek medical advice before starting these exercises for sciatica, and to stop immediately if you feel any pain.
Knee to chest stretch
Improves the flexibility of your low back
Start position: Lie on your back on a mat or the carpet. Place a small flat cushion or book under your head. Bend your knees and keep your feet straight and hip-width apart. Keep your upper body relaxed and your chin gently tucked in.
Action: Bend one knee up towards your chest and grasp your knee with both hands. Slowly increase this stretch as comfort allows. Hold for 20-30 seconds with controlled deep breaths.
Repeat three times, alternating legs.
Tips:
- Do not tense up through the neck, chest or shoulders.
- Only stretch as far as is comfortable.
Note: This particular routine has helped me in relieving myself of low back pain after just a few sessions.
Tancio
