925.999.8757 rnassab@comcast.net

Pain along the course of a sciatic nerve especially in the back of the thigh; broadly : pain in the lower back, buttocks, hips, or adjacent parts.
• The pain may begin abruptly or gradually, and is characterized by a sharp, shooting, or electric shock-like quality.
• Movement of the leg can often intensifies the pain.
• Pain may be uniformly distributed along the leg, but frequently there are certain spots where pain is more intense.
• Pain is often associated with numbness and/or tingling in the distribution of the sciatic nerve
Here are just some exercise ideas for sciatica.
Pelvic Tilt
How to perform a pelvic tilt:
1. Lie on your back.
2. Exhale and tighten your abdominal muscles while pushing your belly button toward the floor and flatten your lower back.
3. Hold the position for 5 seconds.
4. Repeat the pelvic tilt 10 times holding the position for 5 seconds each time.
Knee to Chest
1. Lie on your back.
2. Starting with either your left or right knee and use your hands to gently pull the bent knee toward your chest.
3. Hold for 10 seconds.
4. Repeat the movement with the opposite knee.
5. Perform the movement 3 to 5 times holding the position for 10 seconds each time.
6. Next, use your hands to gently pull both knees toward your chest.
7. Hold for 10 seconds.
8. Repeat the movement with both knees 3 to 5 times holding the position for 10 second each time.
All Fours Opposite Arm and Leg Extensions
1. Begin by positioning yourself on all fours.
2. Contract your abdominal muscles to help keep your back flat and straight.
3. Raise one leg upward behind you and straighten in outward.
4. Hold for 3 to 5 seconds.
5. Repeat the movement on your opposite side.
When you can perform this exercise 10 times with tolerable pain, you can add arm movement with each leg extension:
1. Extend the arm (opposite side from the leg) upward and outward in front of your body.
2. Hold for 3 to 5 seconds.
3. Repeat on the opposite side.
4. Perform this exercise up to 10 times.
These are just some very simple exercises that can be helpful.

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