If you're over 50 and struggling with sciatica, you're not alone. Back pain and sciatica become increasingly common with age. Fortunately, there are some simple solutions.
Watch the video below to learn the fastest way to relieve sciatica over 50.
What Kind of Sciatica Does This Fast Relief Method Help?
This fast relief method for sciatic may help you if:
- You're over the age of 50.
- Your pain is worse with standing or walking.
- Your pain eases when you sit or bend your knees.
- Lying flat on your back hurts, but side-lying feels better.
- You have degenerative disc disease or spinal stenosis.
Why Flexion Often Relieves Sciatica Fast
Standing puts your lower back in a position of extension, or backward bending.
Lower back extension narrows the foramen, or openings, where the nerve roots exit you spine.
Lumbar flexion movements like sitting and forward bending do the opposite. They flatten the low back and open the nerve foramen.
Exercises to Relieve Sciatica Fast
Try the exercises below to relieve sciatica fast.
Seated Forward Bend
- Sit in a chair. Hinge forward into a gentle curl.
- Go as far as is comfortable. More bend often helps more.
- Support your weight with your hands or elbows.
- Rest hands on ankles or feet so back muscles relax.
Knees-to-Chest Options
- Lie on your back and pull one knee to your chest.
- You should feel your low back flatten against the bed.
- If able, pull both knees up together for a deeper effect.
- Hold each position 30 seconds.
Child’s Pose (All Fours Rock-Back)
- Start on hands and knees.
- Widen your knees and sink your hips back.
- Reach forward and gently round your low back.
- Add a small pelvic tuck to open the spaces more.
- Hold for 1 minute.
Pelvic Tilt and a Better Bridge
- Lie on your back with knees bent.
- Do a strong posterior pelvic tilt to press your low back down into the bed.
- Hold the tilt. Then perform a small bridge, making sure to keep the tilt as you lift. Don't leg your lower back arch.
- Hold 10 seconds and repeat 10 times.
Tips for Lasting Sciatica Relief
The exercises above can help relieve sciatica fast, but exercises go so far. Even if you exercise for an hour a day, what you do the other 23 hours per day makes a much bigger difference.
This means making small changes in your everyday life.
Try the tips below for lasting relief from sciatica.
Standing Posture for Sciatica Relief
Translate your tilt into standing by gently rolling your pelvis under while standing.
You may need a slight knee bend to allow the tilt.
Try to do this as often as possible during the day. It can feel odd at first. That’s normal. Over time though, it will start to feel more natural.
Walking Tips to Relieve Sciatica
You can’t hold a pelvic tilt while walking. Instead, lean your trunk slightly forward.
Push off the back leg as you go.
Keep your abs lightly braced and squeeze the glute as you push off. This loads the hips and eases the low back.
Need More Help To Relieve Sciatica?
If you'd like more help to relieve sciatica, check out my book: The Over 50 Sciatica Solution.
Inside, you'll find:
- Clear explanations of sciatica for people over 50
- A do-it-yourself assessment to better understand your symptoms
- Natural relief strategies beyond just exercises