Sciatica causes a dull, pinched sensation in the lower back, and the pain can travel to the buttocks, hips, and legs. It is not pleasant, but unfortunately, sciatica is quite common, with up to 40% of the population suffering from sciatica in their lifetime.

Fortunately, there are several exercises that can help relieve the pain.

First, let's look at where the pain comes from. The sciatic nerve starts in the lower back and runs down both legs. Pain can occur anywhere along the nerve and can occur when the nerve is pinched. Usually the pain is felt on only one side of the body and varies from person to person. Some people feel pain, others feel a shock or electric shock, while others experience muscle numbness or paralysis. If you believe you are suffering from sciatica, it is advisable to check with your doctor.

If you are looking for simple exercises to relieve pain, physical therapist Dr. Jacob van den Melendonck offers three simple exercises. Read on for more information.

In his Instagram video, Dr. Jacob explains how he relieved his patients' pain in one session by practicing these three simple exercises. Says Dr. Jacob, "I'm not a miracle worker, just a physical therapist, but I just hope people come to us first." Here are three exercises he demonstrated and how to do them:

To do this stretch, first sit in a chair and place your feet on the ground. Cross the leg on the one that is experiencing sciatica pain with the other leg and place the ankle on the thigh of the opposite leg. Pull the knee of the affected leg up to the opposite shoulder and twist your torso into a deep stretch. A stretch should be felt in the gluteal region.

While sitting in a chair, place your feet on the floor. Lower your chin to your chest and round your back slightly. Raise the affected leg as high as possible, and when you feel the back stretch, point your toes and lower your chin to your chest. At the same time, raise your eyes and chin to the ceiling.

Continue switching between toes pointed and chin to chest, and legs bent, toes and chin to ceiling. Dr. Jacob also demonstrates another form of sciatic nerve flossing in this video.

The third and final exercise begins with a high plank position on a chair. Round your back, push your torso forward, and raise your chin to the ceiling. Dr. Jacob advises, "This stretch can also be done against a wall."

[18] For those suffering from sciatica, exercise may improve symptoms. Here is another exercise that Dr. Jacob recommends for sciatica. Nevertheless, some exercises can worsen pain, so it is important to know where to draw the line before putting them into action. If you suffer from sciatica, here are some exercises to avoid.