workout

20 Min Sciatica Pain Relief Exercises and Treatment


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100-200

20 min

Bodyweight

Beginner, Limited Mobility / Seated

Life would be easier if one pill or secret exercise immediately relieved sciatic nerve pain, but unfortunately it simply isn't the case. You'll need complete sciatica treatment and therapy including stretching and strengthening exercises for pain relief. HASfit's sciatica treatment routine is meant to mimic the exercises you'd find in a professional physical therapy office to treat sciatic nerve pain caused by what is commonly called piriformis syndrome. We recommend you complete this routine 2-4x per week for 12-16 weeks. We understand this is a big commitment, but given the alternative of surgery that will take you out of commission for 12 months it is the best option. It doesn't require any equipment, but you'll need a chair and you may want to use a towel or band for a couple of the exercises.

Sciatica Pain Relief Exercises
Seated Floss x 10
Prone Cobra / Prone x 30 sec
Bird Dog x 10
Dynamic Lying Straight Leg Hamstring x 30 sec
Hip External Rotation – FABRE x 30 sec
Supine Hip Internal Rotation x 30 sec
Curl Up 10 x 3 sec
Side Lying Clam x 12
Kneeling Hip Flexor Stretch x 30 sec

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