Our Hackensack Sciatica Pain Doctors Recommend 6 Exercises for Pain Relief
February 26, 2021
6 Great Exercises to Alleviate Sciatic Pain
People that struggle with sciatica often experience pain that starts from the lower back and runs through the hips and legs. However, sciatica is not exactly a clinical condition, albeit many believe so. It is, in fact, a painful symptom that can indicate multiple conditions originating in the spine, pelvis, or hip.
The discomfort felt can vary in intensity. For some, it can be moderate and easy to keep under control with over-the-counter painkillers, but for others, it can be so intense that it can make it difficult for the person to stand, sit, or even sleep, eventually evolving into chronic pain. Read on if you’re in this situation right now, if you want to learn how to manage sciatica pain, or if you are looking for a sciatica pain doctor near you in Hackensack.
What type of treatment should I seek?
Treatment for sciatica can vary depending on the condition that causes the sciatic nerve to get irritated or damaged. This is why it is important to visit a pain physician for proper diagnosis and treatment. If common painkillers don’t seem to help with pain relief and the symptoms persist for more than a few days, it’s best to seek professional help.
After a proper physical examination, the sciatica doctor will usually start prescribing minimally invasive treatment such as steroid injections, physical therapy, or prescription medication. In cases where the pain still continues to affect your life, you may be required to visit an orthopedic surgeon and discuss other treatment options, such as surgery or even a spinal cord stimulator.
In most cases, however, sciatica pain is caused by irritation to the sciatic nerve, which will go away with minimally invasive treatment. At Pain Treatment Specialists, our back doctors are ready to assist you with finding proper treatment to relieve pain and improve your quality of life.
There are a number of sciatica remedies, including several exercises and stretches that can help to alleviate the pain. To help you on your journey towards living a pain-free life, our dedicated back doctors have made a list of recommended sciatica pain exercises that you can easily do at home.
Sciatica Exercise 1 – Seated Stretch
For this exercise, you will need to use a chair as a prop. Start by sitting in the chair, then cross one of your feet over the knee of the other.
Hold you back straight, then slowly bend your chest forward. The key here is to bend as much as you can without feeling discomfort. Remember not to force yourself, as you can actually make the situation worse.
Keep this position for about 30 seconds, then repeat with the other foot. You can do this around 5 times on each leg, depending on how manageable the pain is. The purpose of this exercise is to help you strengthen the back muscles, which help support the spine. This leads to fewer issues such as sciatica or neck pain.
Sciatica Exercise 2 – Standing Piriformis Stretch
This exercise may be an issue for people that have poor balance. If you find yourself in this situation, you can always try this exercise with your back against the wall for some additional support.
Start in a standing position, then place one leg on your other leg’s knee, kind of like forming a number 4 shape. Lower the hips at a 45-degree angle, similar to how you would do a squat, and slowly bend over at the waist. Bend the leg on which you stand as required. When bent over at the waist, reach down to the ground with one or both your arms while holding your back straight. Hold this position for at least 30 seconds. Switch legs and repeat.
Sciatica Exercise 3 – Sitting Spinal Stretch
By opening up space between the vertebrae of the spine, this exercise is good for addressing spinal compression that causes sciatica pain.
Sitting on a mat on the floor, stretch your legs out in front of you and flex your feet upwards as well, then bend your right knee. Place the right foot flat on the floor on the outside of the left knee, then place your left elbow on the outside of the right knee, allowing the body to turn. Turn your torso and shoulder to the right and hold this position for 30 seconds. Do this three times, then repeat with the other leg.
Sciatica Exercise 4 – Knee to the opposite shoulder
Oftentimes, your hip muscles can press on the sciatic nerve and cause pain. This exercise helps loosen these muscles and take the pressure off.
Start by lying on your back with the legs stretched. Make sure your toes face towards the sky, then lift one of your knees towards your chest. Place both of your arms behind the knee, and slowly pull it towards the opposite shoulder. Try to bring it as close as you can without forcing yourself. Hold this position for 30 seconds, then repeat with the other leg.
Sciatica Exercise 5 – Knees to chest
This exercise is similar to the previous exercise, but its purpose is a bit different. It helps create space between the vertebrae, reducing pressure on the joints and sciatic nerve. Additionally, it also helps stretch out your low back muscles.
Lay on your back, with your legs extended and your feet facing upwards. Lift both of your knees, then place your hands under them for support. Hold this position for 30 seconds, then stretch your legs again. Repeat this 4-5 times.
Sciatica Exercise 6 – Quadruped Hip Hikes
This exercise helps you maintain a neutral spine position, relaxing your muscles and alleviating pain. Get on your knees and palms, then place a small towel under one of your knees. You will now feel off-balance, but this is what we are looking for.
Trying to keep your core as tight as you can, you will have to slowly rotate the spine and lift the other knee so that it reaches the same level as the one that is placed on the towel. Ideally, you should elevate it about 1-2 inches. Hold this position for 3 seconds, then repeat 15 times. Do one or two sets.
These are just some simple exercises that can help you with sciatica pain management and strengthen your core in the process. If you are looking for a sciatica pain doctor near you in Hackensack, don’t hesitate to contact the physicians at Pain Treatment Specialists right away. Book an appointment at one of our state-of-the-art pain clinics in Paramus on Route 17, near the Paramus Park Mall, in Clifton, NJ, on Route 46 E, past the Ford dealership, in West Orange, close to the Essex Country Club.
Book a Consultation
Scheduling a consultation with one of our pain treatment specialists is one of the best ways to determine the proper solution for pain relief.
Meet Our Team of Back Pain Specialists
All of our Pain Doctors in New Jersey are Harvard Trained and Board Certified in Pain Management
Back Pain Doctor Clifton & West Orange NJ
Dr. George Hanna
Dr. Hanna is a Harvard Trained back specialist in New Jersey and New York. He serves as Medical Director of Pain Management.
Back Pain Doctor Clifton & West Orange NJ
Dr. Laura Lombardi
Dr. Lombardi is a Harvard Trained back pain treatment doctor, currently seeing patients in Clifton and West Orange, New Jersey.
Back Pain Doctor Clifton & West Orange NJ
Dr. Shane Volney
Dr. Volney is a Harvard Trained back treatment doctor seeing patients in the NJ areas of Clifton & West Orange, and in NYC.
Back Pain Doctor Clifton & West Orange NJ
Dr. Michael Nguyen
Dr. Nguyen is Harvard Trained and Board Certified in Pain Management. His pain center accepts major medical insurances and Medicare.
Dr. George Hanna
Dr. Laura Lombardi
Dr. Lombardi is a Harvard Trained back pain treatment doctor, currently seeing patients in Clifton and West Orange, and Paramus New Jersey.
Dr. Shane Volney
Dr. Volney is a Harvard Trained back treatment doctor seeing patients in the NJ areas of Clifton & West Orange, and in NYC.
Dr. Michael Nguyen
Dr. Nguyen is Harvard Trained and Board Certified in Pain Management. His pain center accepts major medical insurances and Medicare.