Many people know how unpleasant sciatic nerve pain is. Oddly enough, regular walking is one of the factors that increases sciatic nerve morbidity. But there is also some good news — sciatica can be cured without surgical interventions in more than 75% of cases. One of the effective ways to achieve this is through some pretty simple exercises.

We want to share with you several techniques to relieve sciatica. For your convenience, we have divided them into 3 effective sets. science, health, science, exercise, workout, health, lifestyle

Set #1

In this set, we collected all the exercises that should be performed while lying down. Lay a yoga mat or a blanket on a flat surface. Close all the windows and doors so that there are no drafts and make sure that it’s not cold in the room.

  • Exercise 1

Lying on your back, bend your knees. Raise your right leg and place your right ankle on your left thigh. Wrap your arms around the back of your left thigh and pull it toward your body. Don’t lift your head off the floor. Stay in this position for at least 30 seconds. Repeat the exercise 2-3 times on each leg. science, health, science, exercise, workout, health, lifestyle

  • Exercise 2

For performing the next exercise, lie on your back and put your hands alongside your body. Bend your knees and raise your legs as shown in the picture above. Lift and lower them 5 times.

  • Exercise 3

For the last exercise in this set you’ll need a tennis ball. Take the ball and lie down on it with it positioned under your buttock. Gently move to find the sore spot in your buttock. After you find it, you can press there carefully for 30-60 seconds by relaxing your body into the ball. Roll the ball up and down this area. Then move to the next painful point. Avoid the spinal area while rolling and stop immediately if sharp pain occurs. Repeat this exercise 1-2 times a day for 5-10 minutes… Show More

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