3 Home Physiotherapy Exercises for Sciatica

I   Standing Hip Flexor Stretch

Your hip flexors are a group of muscles responsible for raising your knee to your chest and moving your leg from front to back and side to side. Tight hip flexors are a common cause of low back pain due to their anterior pull on the pelvis.You may want to find more than one hip flexor stretch to work this area from several angles.

1.Stand with your feet staggered, your right leg forward and left leg behind, and both knees bent.Place your hands on your hips,and keep your torso tall and shoulders squared.Move into the stretch by gently lowering your right knee, and raise your left arm overhead.

2.Put most of your weight on the front leg and open the back hip until you feel tension in the left thigh and right hip. Hold for 15 to 20 seconds and repeat on the opposite side.

II  Seated Leg Crossover

The hip muscles are vital to keeping your pelvis and low back strong, flexible,and properly aligned. Weak or tight hip muscles can place more work on the back and lead to pain and injury. Master this basic stretch to build strong muscles in the hips and buttocks.

1.Sit with your left leg extended out in front and your right leg crossed over.Use your left arm to support the right leg. Keep your back tall, spine aligned, and core engaged.With an exhalation, rotate your torso to the right. 

2. Press your right thigh toward your chest and feel the stretch in the outer right hip. Lengthen the spine on the inhalation and rotate slightly more with each exhalation.Hold for 20 to 30 seconds and repeat on the opposite side.

III   Standing Piriformis Stretch

A tight piriformis can lead to pain in the lower back, buttocks, and leg. This can be caused by overdoing an activity such as running, or even sitting for an extended time. This stretch can be performed on a table or riser that’s close to the height of your hip. Try several positions until you find the one that’s best for you.

1.Lay your right leg as flat as possible on the riser, bending inward so your foot is pointed to the left. Your right knee should be in line with the foot and your hands rest on the riser.

2.Keeping your core tight and back flat,slowly bend forward at the hips. Move as far forward as is comfortable until you feel the stretch in the hips and buttocks.Hold for 15 to 20 seconds.

3.Contract your outer hip muscles by pressing the knee down toward the surface for 5 seconds relax and move further into the stretch. Repeat 2 or 3 times and switch legs.