How To Treat Sciatica – Effective Home Exercise Progression For Sciatic Nerve Pain

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Sciatica is pain, numbness, or tingling down the back of your leg that originates in your back and travels down your leg. Oftentimes exercising and moving in certain ways can help to minimize these symptoms. This is a progression of the best physical therapy exercises to help you treat your sciatic nerve symptoms.

✅ HOW TO DIAGNOSE YOUR SCIATIC NERVE PAIN: https://youtu.be/KhTDej-LKRM

✅ SCIATIC TREATMENT FOR DEGENERATIVE DISC / STENOSIS: https://youtu.be/bgY7uWPOlRA

✅ SCIATIC TREATMENT FOR PIRIFORMIS SYNDROME: https://youtu.be/5ZXJEO6fc-4

✅ HOW TO SLEEP WITH BACK PAIN/SCIATICA: https://youtu.be/-Qxmc4E7IwA

✅ SCIATIC NERVE RELIEF STRETCHES AND EXERCISES: https://youtu.be/nnCxaS6aikg

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THIS IS PHASE ONE OF A 2-PART SERIES! SEE PHASE TWO/STRENGTH EXERCISES HERE: https://youtu.be/7yrnzoCTM1U
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(Below we’ll discuss sciatic nerve pain as related to the most common cause – a bulged or herniated disc. If your sciatica is coming from a different source, this may not be the best exercise progression for you. You’re encouraged to consult with your doctor or physical therapist for an individualized treatment plan.)

As a doctor of physical therapy, spine injuries are the most common condition that I treat.

It seems like at one time or another low back pain or neck pain inflicts all of us. To a degree, almost all of us will experience some degree of low back or neck pain.

Depending on the cause of your low back pain, you may experience the accompanying symptom of sciatica. This  is characterized by pain/numbness/tingling down the back of your leg. It can travel to your glute, hamstring, or (in more severe cases) down into your calf and ankle.

Today I wanted to share with you the best exercises for treating sciatic nerve pain. This method of treatment is it clinically proven and backed by dozens of research studies to be the most effective exercise treatment for a common cause of sciatic nerve pain.

PHASE ONE: LAYING PRONE ON YOUR STOMACH
The simplest way to promote extension through your spine is to lay down prone on your stomach. This will create a natural curve to your back and vertebrae which will push the disc in the right direction. Gravity also works on the disc in this position to draw it closer to the center.

I recommend people start here until they can lay in this position for 2–3 minutes. When this becomes comfortable and there is no increase in your sciatic nerve symptoms, progress to Phase 2. 

PHASE TWO: PRONE ON ELBOWS
Bring your elbows directly under your shoulders and lift your chest up off of the floor. Your hips/stomach should stay in contact with the floor. In this position we promote increased extension through your lower back and draw the disc a little more aggressively back in the place.

Hold this position on your elbows for about 10 seconds, then lower your chest back down to the floor for 10 seconds, then repeat. This prone on elbows extension activity should be repeated 10 times for 10-second holds two times a day.

When prone on elbows becomes comfortable and there is no increase in your leg symptoms, progressed to Phase 3.

PAHSE THREE: HALF PRONE PRESS UPS
Now bring your hands directly under your shoulders. Lift your chest up off of the floor by extending your elbows approximately halfway. Once again, your goal is to keep your stomach and pelvis in contact with the floor and promote extension through your lower back.

Hold this position for 10 seconds and then return to the full prone position with your chest on the floor. Rest 10 seconds and then repeat.

Perform 10 reps of 10 second-holds two times daily.

When Phase 3 becomes comfortable with no increase in symptoms in your legs or pain in your back, progress to Phase 4.

PHASE FOUR: FULL PRONE PRESS UPS
A full prone press up is performed in a similar manner to the half press-up; the difference now is that your goal is to fully extend your elbows. Try to keep your pelvis/stomach in contact with the floor as your extend your elbows fully and raise your shoulders as high as they can go.

Perform 10 reps of 10 second-holds two times daily.

When Phase 4 becomes comfortable with no increase in symptoms in your legs or pain in your back, progress to Phase 5.

PHASE FIVE: STANDING BACK BEND
The standing back bend is performed by leaning over as far as you can backwards from a standing position. This is a little more aggressive than those I previously showed because it is in a weight-bearing posture and you do have to engage some muscles to keep from falling over. However, this is a great exercise to work some of your disc material back into place and minimize those sciatic nerve symptoms.

Try holding this position for 5 seconds, come forward for 5 seconds, and then repeat that 10 times.

Properly treating sciatic pain with the right exercises at the right time can be a very effective, non-invasive form of treatment for these symptoms.

Comments

Tone and Tighten says:

Great progression of effective exercises! Let me know if they help you out in a comment!

Arif Ullah says:

Sir best exercise i never try it. One question how many time i would do it in a day?

Clara Au says:

👍👍👍

Marialuisa Gonzales says:

My partner has a bulging tummy. He’s having problem doing that kind of exercise. Any other suggestion? Very good demo exercise.👍😀

Jeannette Roberts says:

Very good teacher Thank you

Rogaciana Carvalho says:

Sir i this your Xbox i nide

Mark Hayward says:

Very informative video Thank you so much

Joe Framo says:

Excellent video explained well thank you so much for sharing 💕

Salamanderseven says:

Thank you!!

eznetwealth says:

So glad to find this video. I have been suffering from sciatica pain. Numbness and sometimes burning sedation in my calf. I will start doing these exercises and see how it helps

Alex Rodriguez says:

Hey i have a question i have the same pain that you explained of , but its also so hard for me to seat down , as soon as i seat my leg is killing me and and when i walk too am i the only one that stuggles to seat down down because of the pain .?? Please reach out 🙏 GOD BLESS YALL 🙏

edith unger says:

B

Video have been feeling less pain since I haveVBeen doing the exercise in thiso

King Apple says:

Thanks it helps for me too

Alan Roberts says:

I had surgery (L4/L5)when I was in highschool 😸 and every so often I have had problems with it. Currently I'm having severe pain in my right side down to my foot. When I try to walk I practically scream in pain when I lift my right foot off the floor to take a step. I'll try this for now.

Yesenia Adi says:

What works best if bothe of my disks are dislocated,?

L AV says:

What happens if all the exercises intensify the pain? Where to next?

William Pezzullo says:

Great tips! Can't wait to try them, I liked the jelly donut analogy…

Itch Exorcist says:

14 minutes dribbling repetative stuff to teach grandmas how top suck eggs! All Common sense stuff!

Adrianne Chapman says:

I’ve just started trying your recommendation. I’ve been experiencing Pain, Numbness and Tingling in my left leg all the way to my toes for the last three days. I had previously been to ER with lumbar strain. The morphine helped the back issue release. But I was left with this issue of the sciatic nerve being activated all the way to my toes. As I’m starting off laying on my back it feels like a good neutral position to be in. Not feeling pain creep back up into my upper leg or lower back yet but it feels like a good position for me. So I’ll keep trying. My symptoms are not “emergent” at this time according to the ER staff but I also cannot walk or do anything without excruciating pain all the way to my toes on the left side. I’m waiting several more days before my DO can see me as well so I’m hoping your video recommendation helps me improve while I wait to get in. Thank you.

Small Workshop Guy says:

Best full blown explanation I have seen as to why all the pros are giving me the same exercise to do – now I am more motivated to do it more often since I have an understanding of why I am doing so.

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