Here are 8 effective ways to treat sciatica and ease the pain at home.
1. The cat-cow exercise
This exercise improves your spine’s flexibility and strengthens your core.
How to do it: Stand on all fours on the floor with your hands directly under your shoulders and your knees directly under your hips. Inhale and lift your head up to the ceiling while pushing your belly toward the floor. Then, exhale and lower your head looking at your hips while rounding your back toward the ceiling. Repeat this 15-20 times.
2. Hamstring stretching
This stretch targets the hamstring muscles and help you ease the sciatica pain.
How to do it: Sit on the floor and stretch your right leg out in front of you. Bend your left leg at the knee while the sole of your left foot is placed against your right inner thigh. Extend your arms toward your right foot, while keeping your right knee straight, and bend at the waist as far as possible. Hold on 15-30 seconds.
3. The bird-dog exercise
This exercise relaxes your lower back and strengthens your glutes.
How to do it: Stand on all fours with your hands directly under your shoulders and your knees directly under your hips. Extend your right arm forward and left leg back, while keeping your back still. Hold for a few seconds, then return to the starting position.Repeat on the other side. Perform this exercise for 10-15 times.
4. The butterfly stretch
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