Important: These exercises should be done carefully and should never cause pain. If the discomfort increases, it is advisable to consult a professional.
🧘 ♂️ Exercise 1: Twisting with glute stretch
This exercise helps relieve tension in the muscles of the lower back and gluteal area, which often compress the sciatic nerve.
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How to do it:
Sit on the floor or on a mat.
Cross the affected leg over the healthy leg.
Hold your knee with both hands and gently pull it toward your chest, while turning your torso to the opposite side.
Hold this position for 15 seconds, breathing deeply.
Slowly return to the starting position.
I repeated this exercise 3 to 4 times, as long as it doesn’t cause discomfort.
🛌 Exercise 2: Hamstring stretch lying down
Ideal for releasing tension in the back of the thigh, which is usually shortened and tight in people with sciatica.
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How to do it:
