This exercise targets: sciatica pain caused by spinal stenosis
For this exercise, you will need: an exercise mat
Get on your hands and knees on the exercise mat. Slowly sit back on your heels, but leave your arms stretched out above your head. Your torso rests on your legs, with your feet touching your buttocks. Stay in this position for 30 seconds, and then slowly return to the starting position. Repeat this stretching exercise at least four times.
Before starting any type of stretches and exercises, always consult your spine specialist.
With this type of sciatic pain, you will feel some relief when sitting down bent forward — in comparison to standing up straight.
When treating sciatica from spinal stenosis, spine specialists often recommend flexion exercises or forward-bending exercises.
Forward-bending exercises flex the lower spine and increase the size of passageways, causing the pain and irritation to lessen.
Exercises that relieve sciatica pain caused by stenosis include a combination of stretching and strengthening exercises.
Backward-bending exercises stretch the muscles that hold the spine straight.
Another type of exercises focuses on forward bending. These exercises strengthen the muscles that bring the spine into a forward-bending position.
Number of repetitions:
Hold in child position for 10 seconds. Slowly return to the starting position, taking around 30 seconds. Repeat 6 times.
Gradually work toward holding the child position for 30 seconds. Slowly return to the starting position, again taking 30 seconds. Repeat 6 times.