Sciatica Pain Exercise
1. Apply Heat & Cold Therapy Cold pack: reduces inflammation (10–15 minutes). Heat pack: relaxes tight muscles (15–20 minutes). Use alternate cold–heat for best relief. 2. Gentle Stretching Do light stretches like hamstring stretch, piriformis stretch, and knee-to-chest. Helps reduce nerve compression and improves flexibility. 3. Maintain Proper Posture Avoid sitting for long hours; take breaks every 30–40 minutes. Use a chair with lumbar support to keep your spine neutral. 4. Light Movement & Walking Slow walking increases blood flow and reduces nerve pressure. Avoid prolonged lying down; it may worsen stiffness. 5. Anti-Inflammatory Care Use over-the-counter anti-inflammatory options (if suitable for you). Eat anti-inflammatory foods like turmeric, ginger, omega-3 rich foods.
