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Stretches and exercises specifically designed for the lower back and lumbar spine can help relieve the discomfort associated with sciatica

The ultimate goal of these exercises is to relieve sciatic nerve compression-related pain in the outer leg, hip, and back. Obese people, pregnant women, and older persons frequently experience this kind of pain.

It’s crucial to remember that while some exercises could help, some might make sciatica symptoms worse. Therefore, choosing the exercises carefully is important for managing and improving the condition.

Avoid These Exercises if You Have Sciatica

Here are specific exercises to avoid (or be careful about) if you have sciatic nerve pain:

  1. Bent over row
  2. Hamstring stretch
  3. Forward bends
  4. Double leg lifts
  5. Squats
  6. Deadlifts
  7. Leg circles
  8. High-impact exercise

Recommended Exercises for Sciatica

  • Riding a stationary bike
  • Swimming
  • Walking
  • Water exercises
  • Strength training
  • Pelvic tilt
  • The bridge
  • Modified plank

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