How I Alleviate My Sciatica Back Pain

Nothing is worse than the feeling of fire crackers exploding and electricity piercing and pulsating throughout your body.

However there is light at the end of the tunnel. The below exercises are ways I have been easing the pressure from my bulging disc and relieving this terrible sciatica pain;

  • Reclined Pigeon With Prep Stretch.
  • Reclining Cow's Face Pose.
  • Back crunches
  • Low Lunge.
  • Pigeon.
  • Frog Pose.
  • Foam Roll for Hip Rotator.

Cow Face Pose is a seated yoga posture that deeply stretches the hips and shoulders. It calms the mind and brings balance to the whole body. Due to a lifetime of incorrect postural habits, many people are imbalanced between the left and right sides of the body. By simultaneously stretching the top and bottom of both sides of the body, you can more easily discover your own imbalances and work to regain equilibrium in mind, body, and spirit.

Back Crunches


These gentle back crunches help gravity push my spine back the way it should go. I tell my brain my disc bulge is going to get better and funnily enough I feel the ease in my spine.

Ensure you lift your head and chest as you inhale and then exhale as you go back down.


I love this stretch. Similar to the pigeon pose I like to do my own variations by stepping into a long lunge and then a plank style frog position. It opens the hips gradually and safely. Once your hips are open, you'll be able to craft a well-balanced Pigeon that benefits your hips and lower back. If you practice it consistently, you'll notice more ease in your lower half as you sit, walk, and stand.


This foam roller exercise is designed to improve gluteal (buttock) flexibility.

Place the foam roller under your gluteals (buttock.)

Using your arms and leg, slowly move your body forward and backwards allowing the foam roller to massage your buttock region. Breathe normally keeping your legs relaxed.

Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. This exercise can be performed with your lower leg straight or bent and with your upper arm on the ground in front of or behind your body.

Always consult your doctor before trying any exercises and listen to your body. I hope my sciatica tips help relieve yours. Leave me a comment with any tips you have experienced for a more pain free day.

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