Relieve Sciatica Pain at Home – Try This Exercise 

 

Sciatica Pain Relief At Home, San Diego, CA

Sciatica pain can be incredibly frustrating, but here’s a gentle exercise you can try at home that might help relieve some of the pressure.  Please remember: If this makes your pain worse, stop immediately. This should feel either neutral or better—never worse. For some people, this exercise will help significantly, while for others, it may not be suitable. Always listen to your body! 

Step-by-Step Instructions:

 Start by lying face down on a comfortable surface, like a yoga mat or soft carpet.  Fold your hands in front of your forehead and rest your head on them. Relax your whole body in this position.  If this feels okay, try placing one or even both fists underneath your chin to gently elevate your upper body.  Finally, if you’re still comfortable, transition to resting on your forearms with your elbows directly under your shoulders.  Focus on relaxing your hips into the surface—don’t actively push yourself away. The goal is to let your lower back and hips settle.

Timing & Frequency:

Hold this position for 2 minutes to start. Repeat 3 times per day if it feels neutral or better. Gradually increase the time by 1 minute each day until you’re holding the position for 15-20 minutes at a time.

 Important Notes:

Stop if your pain worsens. This exercise is meant to help relieve pressure on the discs, but it’s not suitable for everyone. If it feels comfortable and helps alleviate your sciatica, keep practicing daily for maximum benefits. Remember, every body is different. What works for some may not work for others.

 If you have questions about this exercise or are struggling with sciatica pain, we’re here to help. Call or text us at 619-298-0800 to see how we can help you find relief!

 

About Dr. Cassidy Boelk DC

Certified Spinal Decompression Doctor Nearly 20 years of experience helping patients avoid surgery Over 50,000 NSSD sessions performed Largest provider of Non-Surgical Spinal Decompression in San Diego Founder of The Non-Surgical Spinal Decompression Training Academy Patients travel nationally and internationally to seek his care

📞 Phone: 619-298-0800 📍 Address: 5095 Murphy Canyon Road, Suite 300, San Diego, CA 92123 🌐 www.SanDiegoBackCare.com

Don’t wait—your pain-free life is within reach! Call us today to schedule your consultation.