Sciatica Relief Exercise

in the above video, I demonstrate a simple yet effective exercise for sciatica relief called “nerve flossing” or “nerve gliding”. When done correctly, this flossing exercise can help to significantly relieve, and even help to prevent sciatica or sciatic pain.

The purpose of this exercise is to mobilize the nerve structures so that they can slide more easily through the connective tissues, muscles and bony openings through which they run (hence “flossing”).

It’s best to be as relaxed as possible while doing this. It’s not the kind of exercise where you’‘re trying to generate force, tension or even stretch. It relaxed, easy movement and should be comfortable. If done correctly, it won’t feel like much is happening. It’s actually a pretty boring exercise!

It’s best to do it standing, but it can be done sitting if need be. When standing, you can hold onto a wall, countertop etc. for support. It’s not a balance exercise.

Start in the neutral position with your back and neck straight. Now, simultaneously extend your neck, looking upward, while bringing oe leg up in front of you. You don’t have to move far. Again, keep it comfortable. If you feel a stretch, then stop. If you feel any increase in pain pr symptoms, then stop and make the movement smaller.

Now, do the opposite. flex the neck bringing your chin toward your chest, looking downward while simultaneously bringing your leg back down and then bend your knee so your foot comes up toward your butt. This is a full repetition. Now repeat.

It’s important to make sure your head and your leg are always moving in the same direction. If you move in the opposite directions, it can stretch and irritate the nerve.

Once again, this movement can be as small as necessary, as long as it’s not causing pain or symptoms to increase. If you feel any pain, numbness, tingling, then make the movement smaller or stop.

A good routine is three sets per day on each side consisting of about 12 repetitions. Do not do this first thing in the morning upon waking up. It’s best to start in the late morning or even later. Again, stay as relaxed as possible while doing this.

This may not always be an appropriate exercise for sciatica. If the pain is acute and severe, meaning it came on suddenly and recently, this exercise can actually irritate the nerve, so it’s best to avoid. When in doubt, seek the help of a competent professional who can help guide you appropriately. For a more in depth look at causes and more solutions for sciatica, click here.