8 Best Physiotherapy Exercises for Sciatica & Leg Pain

Mobile Physiotherapy Clinic

Suffering from sciatica pain? These physiotherapist-approved exercises will help you relieve nerve pain, lower back pain, and leg discomfort naturally at home.  ✅ Exercises in this video: ✔ Knee to Chest Stretch ✔ Cat-Camel Stretch ✔ Piriformis Stretch ✔ Hamstring Stretch with a Theraband ✔ Glute Bridge ✔ Bird Dog ✔ Cobra Pose ✔ Supine Twist  These movements are designed to reduce sciatic nerve irritation, improve flexibility, strengthen core muscles, and restore pain-free movement.  Article: https://mobilephysiotherapyclinic.in/best-exercises-for-sciatica-pain/  📌 Follow Mobile Physio for more physiotherapy tips and home exercise videos!  #Sciatica #PainRelief #Physiotherapy #MobilePhysio #BackPain #Exercises

Transcript

00:00Welcome to Mobile Physio, your home for simple and effective physiotherapy tips.

00:05Today, we're tackling sciatica pain relief.

00:08If you've got pain running from your lower back down your leg, stick around, I've got some easy, safe exercises to help.

00:14What is sciatica?

00:15Sciatica happens when the sciatic nerve gets irritated, often from a herniated disc, tight muscles, or poor posture.

00:23The pain can feel sharp, burning, or even tingly.

00:27But the good news?

00:28You can often find relief with gentle stretches and strengthening moves.

00:33Stretches for pain relief.

00:35Knee to chest stretch.

00:36Lie on your back with knees bent, feet flat on the floor.

00:39Bring one or both knees toward your chest.

00:42Holding your legs with your hands.

00:44Hold the stretch for 20 to 30 seconds, then release and repeat.

00:48Cat-cow stretch.

00:49Start on all fours with your hands under shoulders and knees under hips.

00:52Inhale.

00:53Arch your back and lift your head.

00:55Cow pose.

00:56Exhale.

00:56Round your spine and tuck your chin.

00:59Cat pose.

01:00Repeat this movement slowly for 10 to 15 repetitions.

01:03Flowing with your breath.

01:05Pyraform a stretch.

01:06Lie on your back with knees bent and feet flat.

01:09Cross your right ankle over your left knee, forming.

01:11A figure four.

01:13Pull your left thigh toward your chest until you feel a stretch in your right buttock.

01:17Hold 20 to 30 seconds, then switch sides.

01:21Hamstring stretch with a theraband.

01:23Lie on your back with both legs extended.

01:25Loop a theraband around the arch of one foot and hold the ends with both hands.

01:29Slowly lift your leg toward the ceiling while keeping your knee straight.

01:32Pull gently on the band until you feel a stretch in the back of your thigh.

01:36Hold for 20 to 30 seconds, then lower and switch legs.

01:39Repeat 2 to 3 times per leg.

01:42Strengthening to prevent recurrence.

01:44Glut bridge.

01:46Lie on your back with knees bent and feet hip-width apart.

01:49Press through your heels to lift your hips towards the ceiling.

01:51Hold for 10 to 20 seconds.

01:53Repeat 10 to 15 times to gently decompress the lower spine.

01:56Bird dog.

01:58Start on hands and knees with your back flat.

02:01Extend your right arm forward and left leg backward, keeping hips level.

02:05Hold for a few seconds.

02:06Return to start, then switch sides.

02:09Cobra pose.

02:11Lie face down, hands under shoulders.

02:13Push your chest up while keeping hips on the floor, extending your lower back.

02:17Hold for 15 to 20 seconds.

02:19Repeat 3 to 5 times.

02:21Supine twist.

02:23Lie on your back with arms stretched out to the sides.

02:25Bend one knee and rotate it across your body towards the floor.

02:29Hold the twist for 20 to 30 seconds on each side to decompress the spine.

02:34Do these exercises daily, move gently, and avoid long hours of sitting.

02:38If your pain doesn't improve, or you notice weakness or numbness, consult a physiotherapist or doctor.

02:44From Mobile Physio, helping you move better, live better.

02:48Don't forget to like, subscribe, and share this video with someone who needs sciatica relief.

02:53See you in the next one.

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