A Simple Exercise for Sciatic Nerve Pain Relief


sciatic nerve pain relief with ankle over knee at the wallSciatic nerve pain relief is possible. In my world relief from sciatic nerve pain is found through better movement patterns and standing posture. While surgery should always be an option of last resort, it is an available option and depending on the procedure help is to be found.

The sciatic nerve follows a long journey from the base of the spinal cord to the sole of the foot. It starts as five nerve roots ( L4- S3)that flow out of the cauda equine (the bottom of the cord) and pass through the pelvis before joining together in front of the piriformis muscle to form two nerves, the peroneal and tibial that are encased in the sciatic sheath that runs down the leg. The peroneal and tibial nerves diverge at the knee to complete their adventure separately.

Sciatic nerve pain comes when the nerve is compressed against muscle, bone or disc. There is plenty of opportunity for the nerve roots that will coalesce into the sciatic nerve to be impinged on their way through the pelvis to the leg.

The sacroiliac joints of the pelvis connect the two hips to the sacrum and mobility in these joints is key to the successful flow of nervous energy from the trunk to the legs. The exercise below is one of the best pose to create space and open the sacroiliac joints of the pelvis.

This shape can bring great relief to sciatic nerve pain by creating a better environment in the joints of the pelvis.

Sciatic Nerve Pain Relief w/ Ankle Over Knee at the Wall
  • Lie on your back with the knees bent and the feet flat on a wall at a ninety degree angle.
  • Cross the right ankle over the left knee.
  • Stay balanced on both sides of the pelvis.
  • Hold for five minutes.
  • Switch sides and repeat.

The piriformis, along with the psoas and gluteus maximus are the only three muscle connecting the legs to the spine.

Releasing the psoas is essential to developing a balanced body. This all-important muscle is all too often not on radar of doctors and practitioners who can’t point to a reason for your pain. The psoas might be the key that unlocks years of suffering from pain and trauma.

The Erector Spinae Muscles
Sunday Morning Music: Dinah Washington
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