Pelvic Tilts
Target muscle groups: Lower back, core.
Starting position and steps: Lie on your back with knees bent, gently arch and flatten the lower back by tilting the pelvis backward and forward.
Pelvic tilts aid in strengthening the lower back and core muscles, promoting stability and better posture, potentially reducing sciatic discomfort.
Leg Raises
Target muscle groups: Abdominal hip flexors.
Starting position and steps: Lie on your back, legs straight, raise one leg towards the ceiling, and lower it back down slowly.
Controlled leg raises engage the abdominal and hip muscles, supporting the spine and potentially relieving pressure on the sciatic nerve.
Incorporating these exercises into a routine can help manage sciatica by focusing on gentle movements, flexibility, core strength, and overall body conditioning. It’s important to perform these exercises within individual comfort levels, avoiding any movements that worsen the pain or discomfort associated with sciatica. Consulting with a healthcare professional or physical therapist before starting any exercise regimen is advisable to ensure suitability for your specific condition.
Reference:
[1] https://www.sciencedirect.com/science/article/pii/S1521694209001417
[2] https://www.academia.edu/download/46184894/Risk_Factors_for_First_Time_Incidence_Sc20160602-25645-1lclp62.pdf
[3] https://jyx.jyu.fi/bitstream/handle/123456789/56122/1/1s2.0s0002934317307155main.pdf
[4] https://sciatica.clinic/starting-swimming-exercises-for-back-health-ep-sciatica-clinic/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573547/
