Sciatica

Treatment options

• Sports Massage
• Remedial Sports Massage

Exercises to do at home

• The reclining pigeon pose:
  • While on your back, bring your right leg up to a right angle. Clasp both hands behind the thigh, locking your fingers.
  • Lift your left leg and place your right ankle on top of the left knee.
  • Hold the position for a moment. This helps stretch the piriformis muscle, which sometimes becomes inflamed and presses against the sciatic nerve, causing pain. It also stretches all the deep hip rotator muscles.
  • Do the same exercise with the other leg.
• Forward pigeon pose:
  • Begin this version of the pigeon pose by getting on your knees on the floor, facing down.
  • Kneel on the floor on all fours.
  • Pick up your right leg and move it forward on the ground in front of your body. Your lower leg should be on the ground, horizontal to the body. Your right foot should be in front of your left knee while your right knee stays to the right.
  • Stretch the left leg out all the way behind you on the floor, with the top of the foot on the ground and toes pointing back.
  • Shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Sit up straight with your hands on either side of your legs.