How to Release the Pinched Nerve in the Lumbar Area (sciatica)- 2 Simple Ways to Get Rid of the Pain

The lumbar pain is a strong, continuous pain which occurs in the lower leg below the knee, in the calves/ and or in the foot.

It is a burning sensation and numbness in the legs, and can make you experience difficulty moving, sitting, or standing.

Usually, the pain can spread in one leg and is stronger compared to the pain the lumbar area. The pain is more intense at night, after prolonged sitting, standing, stress, coughing or sneezing.

For many years, the doctors treat sciatica with the use of appropriate medication. However, taking these painkillers is not the only way to relieve the pain.

Performing simple exercises for muscle stretching is another method which can be very helpful and will make you forget the pain!

Exercises for stretching the static nerve (sciatica):

Stretching exercises are considered as extremely helpful. By performing these exercises you will reduce the inflammation and relieve the pain.

At the beginning, maybe it will be difficult for you because it is very important to perform the exercises slowly and increase the stretches while you are breathing out.


You should lie on a flat surface, bend the aching leg and pull it slightly towards your shoulder.

When you feel the stretch, make sure to keep your leg in that position for 30 seconds. Straighten your legs, make a short break and repeat this exercise 2 more times.

How to release the pinched nerve in the lumbar area (sciatica):

Lie on a flat surface, bend your knees and pull them towards your chest, but make sure not to lift your buttocks from the ground.

You should cross your legs, just like in the photo, and pull the healthy leg using your hand. Keep your legs in this position for 30 seconds then return to the beginning position. Repeat this exercise 2 times.


These exercises will help you to stimulate the blood circulation, eliminate the stagnation in the muscles, and speed up your recovery!



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