Don’t hold your breath! Focus on breathing deeply, filling your lungs, as you perform each move.
It’s most helpful if you do them at least twice a week, but you can do them every day, if it feels good.Do each 8 to 10 times (per exercise and/or per side of the body).You can do the six moves below right on your floor at home. Keeping up an active routine can actually help ease sciatica if it does return, Jones says, as can doing some gentle movements that target the affected area. “If you have a high-intensity job, that means having enough strength and range of motion in your hips and knees to do your work without injury.” For others, that may mean building the strength, balance, flexibility and aerobic capacity to run around with your kids or grandkids, do heavy yardwork or take an active vacation. Make sure your body can handle what you’re putting it through on a daily basis,” Jones says. “Try your best to keep moving and stay healthy. Treating and preventing mild sciatica look very similar. “So it’s very, very valuable to arm yourself with knowledge and know how to treat it.” 6 Moves to Ease Sciatica “Whether this is your first time dealing with sciatica or you’ve had it before, in all likelihood it won’t be the last time it shows up,” he says. If you’ve had symptoms for more than a week or two, it’s a good idea to have a doctor check you out ASAP, says Brian Jones, PT, DPT, OCS, CSCS, a physical therapist at HSS Rehabilitation and Performance in Brooklyn. There are two main types of sciatica: mechanical, where something like a bone spur or herniated disc is pushing on the nerve, and inflammatory, where swelling due to injury, pregnancy, infection or another condition is applying the pressure.
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