Sciatica actually describes the leg pain symptoms such as weakness, tingling, and numbness. This originates in the lower back and goes through the buttocks down to the large sciatic nerve found in the back of each leg.
Usually, the symptoms are based on the pinched nerve and its location.
The low back, also known as lumbar spine is the well-engineered structure of interconnecting ligaments, bones, nerves, muscles, and joints which work together to provide flexibility, support, and strength.
However, the same complex structure is the one which makes the low back susceptible to pain and injury. Hip pain can occur because of different issues. The precise location of the hip pain can give important clues about the cause of this pain.
Issues with hip joint tend to lead to pain on the inside of the hip or the groin. Hip pain on the outer buttock, outside of the hip or upper thigh usually is caused by issues with tendons, muscles or ligaments which surround the hip joint.
In case you have one of these 3 types of pain, do not worry. There are exercises which can help you treat this pain. Make sure to consult your doctor before you decide to include these exercises in your everyday life.
Talk about your pain and determine the cause behind it. Also, in case your doctor approves these exercises make sure to stay in your comfort zone and do not force yourself. If it hurts, you need to stop.
Another important thing is to warm up first. You can go up and down the stairs for few times or simply take a walk. After you are done with your warm up, you can begin with these exercises.
10 Exercises to Relieve Pain
1. Standing Up Stretch for Piriformis Muscles
The first thing you need to do is put the affected leg over your knee of the other leg. You should be in the form as the number 4. Then you need to lower your hips with slow pace towards the ground.
Be careful, because you need to bend your knee of the standing leg properly. Next, using the torso, lean forward and in a parallel direction with the ground extend both arms. Remember, your spine needs to be straight the whole time during this exercise.
Stay like that for 30 to 60 seconds. After one minute you are done, then you can switch the legs and repeat the same procedure. If you have problems with balance, use the wall for support. To understand things better, watch the video below.
2. Side Lying Clam Stretch
First, lie down on one side by making sure the affected hip is on the top. Then bend the legs backward, keeping one foot over the opposite one. The position should look like the letter L.
Your legs should be parallel and your spine straight. Next, lift the top knee in an upward position while your feet stay together.
After that, slowly move the knee to get back to the initial position and repeat the same procedure 15 times. In order to understand this exercise better, make sure to watch the video below.
3. Supine Piriformis Side Stretch
In this stretching exercise, you need to be lying down on your back. Your legs need to be flat at the beginning but then you should bend the affected leg in an upward position. Then, position the foot on the outer side of the opposite leg, near the knee.
Then slowly and gently pull the affected knee across the midline of your body with the help of the opposite leg. You should do this until you properly stretch. However, you should bear in mind to stop in case you feel pain.
Look at pain as an indicator that you need to loosen the stretch. Moreover, it is vital to keep your shoulders and hips to the ground. Stay like that for half a minute and return to the initial position and then switch and do the same procedure with the other leg.
You need to repeat this from 2 to 3 times. In case this is confusing to you, watch the video below to understand things better.
4. Seated Stretch
For this exercise, you would need a chair. First, cross one leg over the other.
Next, you need to do is slightly bend forward and while doing that make sure to bring your chest forward. While doing this exercise make sure your spine is straight all the time.
Stay in this position for few seconds. After that, try to bend a bit more, and remember not to do any sudden and fast movements.
Remember, that the most important thing is not to feel pain during this exercise. In case you feel pain, you need to stop. You need to stay in that position for half a minute and then release slowly.
And that is all; you are done. You can repeat the same procedure, but this time with the other leg. Watch the video below to understand things better.
5. Outer Hip Piriformis Stretch
First, you need to lie down on the back and bend the affected leg upwards. Position the foot close to the back of your knee of the other leg.
Then you need to tuck your foot behind your knee of the other leg and twist your leg to the opposite side. Bear in mind that the knee needs to face or touch the ground.
The next step is to put the hand where your knee is and raise the other arm in the air. Then slowly start to lower the other arm in the direction of the knee. The goal is your shoulder to touch the ground.
You need to stay like that for around 20 seconds and then simply switch legs. Return to the original position and stretch both legs. Next thing you need to do is bend both knees at the same time and pull them slowly towards the chest with the help of your hands.
It is likely that at the first try you won’t manage to touch the ground with the shoulder. Remember, not to force yourself and stay in your comfort zone. Watch the video below, to find out how to do this exercise properly.
6. Buttocks Stretch for the Piriformis Muscle
You should do this exercise on all fours. Get down on all fours and bring your foot of the affected leg under the trunk and twist it in the opposite direction. It should be near your hip, and your knee needs to be pointing in the direction of your shoulder.
Next thing you need to do is lower the head until you touch the ground with the forehead. The best thing to do for support is to lean the arms on the floor.
Then you need to stretch your healthy leg behind you slowly. During the whole time remember to keep the pelvis straight. Next is to push your hips down to the floor.
Stay like that for half a minute and return to the original position. Remember, you should do things slowly. You can repeat this exercise for 2 to 3 times. Watch the video below on how to do this exercise properly.
7. Short Adductor Stretch
This exercise can also help with your sciatic pain. The first thing you need to do is sit on the floor, then put the soles of your feet in front of the pelvis.
In order to hold your ankles, you need to use the hands but oppositely, meaning to hold your left ankle with your right hand and the other way around.
Next thing you need to do is to try and touch the floor with the knees; you need to push them downward gently.
You need to stay in this position for half a minute and then release. Move the legs like a butterfly for another half minute.
Note: If you like to do a deeper stretch, you need to push your knees downward with the help of your elbows, bend the torso and keep the back straight. The video below can help you do this the right way.
8. Long Adductor Stretch
Sit on the ground and stretch your legs as far apart from one another as you can. Stretch them as long as you feel comfortable, remember you should not feel pain.
Then the next thing you need to do is to tilt the torso towards the floor gently. Put your hands together on the floor. Then slowly lean forward and try to touch the floor with the elbows.
Stay in this position for 10 to 20 seconds and then slowly release.
Word of Caution
In case you feel any leg pain, like behind the knees, you should know that you need to do a longer warm up and try it again. In case you still feel pain, do not do this exercise.
Watch the video below to get more clear perspective on how to properly do this exercise.
9. Hip Extension Stretch
The first thing you need to do is get on all fours. Then, make sure that your hands are aligned with the shoulders. Once you do that, move the weight from the affected leg and raise it upwards towards the ceiling.
You should know that your knee needs to be bent. After slowly return to your original position. You need to repeat this exercise 15 times. Watch the video below on how to do this hip extension stretch properly.
10. Supine Piriformis Stretch
Lie down on the ground and bent your knees upwards. Then cross your affected leg over the other. In order to do this, you need to bend it towards the chest. Then with one hand grab your knee and with the other grab your ankle.
Once you do this, you need to pull towards the shoulder slowly. Pull until you feel stretching in the buttock glutes. Stay like that for 30 to 60 seconds and then slowly release. Watch the video below to find out how to properly do this exercise.
Remember before you do any of these exercises make sure to consult your doctor. Once he/she approves, you can do them and hopefully get pain relief. If you find this article useful, share it with your friends and family.