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Summary: 1. Knee to chest stretch: This exercise can help alleviate the pain and inflammation associated with sciatica. Lie on your back on the floor or on an exercise mat. Put a flat cushion or book under your head. Next, bend your knees, placing the soles of your feet flat on the floor. Keeping your torso relaxed, bend one knee towards your torso and pull it towards you with your hands. Don't pull too far. If it feels uncomfortable, back off a little bit. Hold the stretch for 20 to 30 seconds. Repeat on the other leg. Repeat on both legs up to three times.
2. Nerve Glides: This exercise helps improve flexibility, but be careful of stretching the nerve. The more symptom-free movement you have in your legs, the better. Be cautious though, because stretching a nerve may irritate it and cause more pain. By doing nerve glides, you increase the range that your nerves can glide in your body – the more flexible and loose they are, the less likely they are to cause pain and irritation.
3. Dead Bug: An important part of relieving sciatica is increasing your core stabilization. Dead bug is a fantastic exercise to increase your core strength and stability.
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