If you often suffer from pain in the waist area and you can try to help yourself with a few simple exercises to relieve sciatica . These exercises aim to relax the tense muscles of the thighs and the head and thus release the sciatic nerve. They are especially suited to people working at a desk because static work is one of the most common causes of sciatica pain. Often, long seating provokes the development of sciatica because the sciatic nerve passes through a small muscle in the thigh area, called piriformis. If this muscle is tight, it can cause nerve compression and irritation, which in turn can cause burning, pain, tingling and numbness along the entire back of the leg.

It should be noted, however, that in many cases sciatica pain may be a consequence of disc herniation, diabetes and acutely developed radiculitis. In these cases you should perform these exercises with caution and, if the pain is exacerbated, you should stop and consult a doctor.

In all cases, the pain in the waist and the numbness of the leg should not be neglected, because the problem can be exacerbated and lead to more serious neurological problems. You should know that only a neurological examination can show whether it is a temporary malaise or a serious problem such as a disc herniation.

Exercise 1

Lie down on your mat with your back straight and the legs flat. Raise the painful leg, place the foot on the outside of your other leg, and move the knee across the middle line of the body. Hold this position for 30 seconds, and then repeat this with the other leg.

Exercise 2

Standing in a upright position, raise the painful leg above the knee of the other one, and lower your hip at an angle of about 45 degrees. Then, bend the torso in front while you stretch your arms to be aligned with the floor. Hold the position with a straight back for half a minute and then switch legs.

Exercise 3

Go down on the floor with your face down and rest your head for a couple of seconds on both sides. Put the elbows on the floor and lean on them, take a deep breath and relax.

Exercise 4

Begin by sitting down on the floor and spreading the legs as much as you can. Next, bend forward and place your hands on the floor, and try to touch it with the elbows. Keep this position for 15 seconds.

Exercise 5

Bent your legs over your knees. Place your left foot on the right so that the left legs turn across your body. Lift your right knee to your chest and grasp your right thigh with your hands. Pull the right thigh to the chest and hold it for half a minute. Repeat the same with your other leg.

Exercise 6

Sit down on the floor place the legs in front of you and place each hand on the opposite ankle. Push the knees down and hold this position for half a minute.

Exercise 7

Go down on all fours and align your hands with the shoulders. Then, lift the affected leg but keep the knee tilt and then lower it down. Do this 10 times.

Exercise 8

Begin with the hands and knees on the ground and curl the foot of the painful leg near the hips and towards the shoulders. Try touching the floor with your forehead then stretch your other leg and push the hips towards the ground as much as possible. Stay in this position for half a minute.

Exercise 9

Lie on the ground and bend the affected leg with your foot close to the knee of your other leg. Then curl the leg on the opposite while you touch the floor with the knee. While you stretch the left leg, put the right hand on your knee and try to touch the floor with your shoulder. Stay in this position for 15 seconds and repeat with the other leg.

Exercise 10

Lie on your affected side, bend the legs backwards to form an L shape and the feet in a parallel position. Next, lift the knee on the top and stay for a couple of seconds. Repeat this 10 times.