Exercises for pain - Sacroiliac joint pain and sciatica

Sacroiliac joint pain and sciatica

Sciatica Trainer: Make it easier for yourself to do exercises

For sciatica and sacroiliac joint problems: sit down and relax the muscles around the joints and nerves. Enjoy stretching and massage at the same time and improve hip mobility. Flexible use – for beginners and advanced users.

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Please be aware of your own performance limitations. If you feel short of breath or dizzy, you should stop. Talk to your doctor about what you should be aware of.

Exercises for sciatica

With the help of the following exercises, you will be able to eliminate problems with the sciatic nerve in most cases. Here you can read step-by-step instructions on how to do this. Try to achieve the highest possible intensity in each exercise, which you can easily tolerate without straining yourself from the inside.

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Buttock exercise for sciatica

  • Sit on a chair and stretch out your right leg.
  • Place your left ankle on your right shin.
  • Now try to pull your left ankle as close to your right knee as possible or even rest it on it. Once you can do this, bend your right knee to form a right angle and place your left foot on your knee.
  • Keep your back straight.
  • Grab your left knee with your left hand and your left ankle with your right hand.
  • Bend your upper body forward, placing your belly button first.
  • Hold this position for at least 30 seconds.
  • Now use the strength of your left leg to press your ankle towards your right knee.
  • Release the tension and continue bending forward with a straight back for 20 seconds.
  • Repeat the last two steps again.
  • You can then repeat the exercise with the other leg.

Duration of the exercise:

Duration of the exercise:

approx. 2 minutes

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Sciatica Machine Exercise

  • Lie on your back on the floor.
  • Place the SI Joint Pain Relief Device on your buttocks.
  • With your hands and feet on the floor, lift your buttocks and place the support under the left side of your buttocks.

Press: Use the ISG Lumbo-Sacral Support Device without the lower round base. Slowly move the SI Joint Pain Relief Device back and forth to locate painful areas in the tissue. Stay in this position for about 2 minutes to allow gravity to help you relax.

Massage your buttocks: To do this, place the round base on the bottom of the ISG Sciatica Pain Relief Device. This makes your device flexible and allows you to effectively massage your buttocks in a circular motion while still in the same position.

  • Repeat the exercises on the other side of the buttocks.

Duration of the exercise:

Duration of the exercise:

approx. 2 minutes

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Exercise for sciatica for hip flexors

  • Kneel on the floor so that each of your legs forms a right angle.
  • Put your left leg forward and lift it.
  • Place your right hand on your right buttock and place your left hand between your right groin and belly button.
  • Move your pelvis forward to stretch your groin. Hold this position for at least 30 seconds.
  • Tense your right kneeling leg as if you are trying to pull it forward. However, no movement should occur during this so-called “isometric” tension.
  • Stop the contraction and try to move your pelvis further forward to increase the stretch for 20 seconds.
  • Repeat the last two steps one more time.
  • You can then repeat the exercise with the other leg.

Duration of the exercise:

Duration of the exercise:

approx. 2 minutes