How to fix sciatic nerve pain

Here are effective methods to relieve sciatic nerve pain as discussed on the Mind Pump Podcast:

1. Seated Piriformis Stretch:

   • Cross one leg over the other with ankle resting on the opposite knee.
   • Apply gentle pressure on the knee to increase the stretch.
   • Lean forward, maintaining good posture, until you feel a stretch. Hold this position for 60 seconds to two minutes.
   • This stretch helps relax the piriformis muscle, which, when tight, can compress the sciatic nerve.

2. Foam Rolling:

   • Use a foam roller on the area where the piriformis muscle is located to help release tension.
   • Spend a moment finding the tight spots and stay on those for a minute or two to facilitate muscle relaxation.

3. Lacrosse Ball for Trigger Point Therapy:

   • Lean on a lacrosse ball placed under the tight muscles surrounding the sciatica nerve area to apply more targeted pressure.
   • This method can provide immediate relief by loosening the muscles compressing the nerve.

4. Regular Exercise for Lateral Stability:

   • Incorporate exercises that promote lateral stability like Cossack squats. This can prevent tightness from returning and provide long-term relief by strengthening the supporting muscles.

5. Active Mobility Drills:

   • Include mobility drills that focus on internal and external hip rotation, such as the 'combat stretch' which targets the muscles impacting the sciatic nerve.

These techniques are designed for immediate and progressive relief from sciatic pain by addressing muscle tightness and improving mobility 1 2.