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Two physical therapy exercises for sciatica pain you should try

Physical Therapy Exercises for Sciatica
Table of contents

A sharp pain when bending over. Burning sensations that run down your leg. Numbness in your butt, leg or foot. People experiencing these symptoms are likely dealing with a lower back issue called sciatica. 

Sciatica occurs when one of your sciatic nerves is pinched or irritated. Unfortunately, there is no shortage of people who suffer from this condition. Medical research shows that up to 40% of people experience sciatica in their lifetime. 

Physical therapy is one option that can help treat the symptoms of sciatica, and there are two therapeutic exercises in particular that you should try for sciatica pain. 

1. Pelvic tilt

One physical therapy exercise that’s often foundational for sciatica pain treatment plans is the pelvic tilt. The goal of this exercise is to help strengthen your abs, but it can also help you improve the posture of your lower back. 

How to perform the pelvic tilt exercise

  • Lie down on the floor and bend your knees so that your feet are flat on the floor. You can lie on a yoga mat for comfort if needed.
  • From this position, slowly pull your belly button in like you’re trying to bring it down to the floor. This should cause your lower back to straighten and your pelvis to roll toward your chest. 
  • Hold this position for 10 to 15 seconds. 
  • Release the tension in your abs, and rest for a few seconds.
  • Repeat these steps until you’ve done the exercise at least 10 times.

2. Piriformis stretch

Stretching exercises can also be a part of your physical therapy plan to reduce sciatica pain. One excellent example of such an exercise is the piriformis stretch. 

How to perform the piriformis stretch

  • Start by lying down flat on your back on the floor. Again, you can use a yoga mat for comfort if necessary. 
  • Bend your knees so that your feet are flat on the floor.
  • Cross the leg that is painful so that your ankle is just above the opposite knee. 
  • Place your hands behind the non-crossed leg, and slowly pull your knee up toward your chest. 
  • Hold this stretch for 20 to 30 seconds. 
  • Slowly lower your leg back down until your foot is on the floor. 
  • Uncross your legs and rest for a few seconds, and then repeat these steps four to five times. 

Advent Physical Therapy offers physical therapy techniques and exercises that can treat sciatica

Searching for more physical therapy exercises and other techniques to help reduce your sciatica pain? Our team at Advent Physical Therapy is here to help you find the pain relief you’re looking for. We offer complimentary screenings that can help us learn how sciatica is affecting you specifically. Our physical therapists can then create an individualized therapy plan for you that’s designed to help reduce your pain, and this plan can include therapeutic exercises and therapy methods like: 

Contact our team today for more information about how we can help with your sciatica or to schedule an initial appointment.