Sciatic Nerve Exercises to Relieve Pain/Tingling/Numbness in Legs

Dr. Kyle Murray from Atlas Brain and Spine presents three targeted exercises to alleviate sciatic nerve pain and discomfort.

Exercise 1: Figure 4 Stretch

• This stretch targets the glutes and hamstrings.
• Perform seated or lying down.
• Place the right foot on the left thigh.
• Lean forward to feel a deep stretch.
• If lying down, reach through the space created by your legs, and pull the left leg towards your chest.
• Hold for 30 seconds.
• Switch legs and repeat the stretch.

Exercise 2: Knee to Chest Stretch

• This stretch focuses on releasing tension in the lower back and hips.
• Lie on your back.
• Bring your right knee towards your chest, holding for 30 seconds.
• For added tension on the sciatic nerve, bend your foot upwards towards the ceiling.
• Switch legs and repeat the stretch.

Exercise 3: Sciatic Nerve Floss

• This exercise helps to mobilize the sciatic nerve.
• Sit with your legs at 90 degrees.
• Lower your head and shoulders, bringing your chin towards your chest.
• Simultaneously lift the affected leg upwards, pointing your toes towards the ceiling.
• Lower your foot as you raise your head and shoulders.
• Repeat this motion ten times for three sets on each leg.

These exercises target muscle tension around the sciatic nerve, offering relief from pain, tingling, and numbness. Share this video with others experiencing similar issues and subscribe for more helpful tips on our YouTube channel.

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