Sciatica causes a dull, pinched sensation in the lower back, and the pain can travel to the buttocks, hips, and legs It is not pleasant, but unfortunately, sciatica is quite common, with up to 40% of the population suffering from sciatica in their lifetime

Fortunately, there are several exercises that can help relieve the pain

First, let's look at where the pain comes from The sciatic nerve starts in the lower back and runs down both legs Pain can occur anywhere along the nerve and can occur when the nerve is pinched Usually the pain is felt on only one side of the body and varies from person to person Some people feel pain, others feel a shock or electric shock, while others experience muscle numbness or paralysis If you believe you are suffering from sciatica, it is advisable to check with your doctor

If you are looking for simple exercises to relieve pain, physical therapist Dr Jacob van den Melendonck offers three simple exercises Read on for more information

In his Instagram video, Dr Jacob explains how he relieved his patients' pain in one session by practicing these three simple exercises Says Dr Jacob, "I'm not a miracle worker, just a physical therapist, but I just hope people come to us first" Here are three exercises he demonstrated and how to do them:

To do this stretch, first sit in a chair and place your feet on the ground Cross the leg on the one that is experiencing sciatica pain with the other leg and place the ankle on the thigh of the opposite leg Pull the knee of the affected leg up to the opposite shoulder and twist your torso into a deep stretch A stretch should be felt in the gluteal region

While sitting in a chair, place your feet on the floor Lower your chin to your chest and round your back slightly Raise the affected leg as high as possible, and when you feel the back stretch, point your toes and lower your chin to your chest At the same time, raise your eyes and chin to the ceiling

Continue switching between toes pointed and chin to chest, and legs bent, toes and chin to ceiling Dr Jacob also demonstrates another form of sciatic nerve flossing in this video

The third and final exercise begins with a high plank position on a chair Round your back, push your torso forward, and raise your chin to the ceiling Dr Jacob advises, "This stretch can also be done against a wall"

[18] For those suffering from sciatica, exercise may improve symptoms Here is another exercise that Dr Jacob recommends for sciatica Nevertheless, some exercises can worsen pain, so it is important to know where to draw the line before putting them into action If you suffer from sciatica, here are some exercises to avoid