By Isabele Sanden

Introduction

Tired of waking up with sciatica pain every day and feeling like it sets the tone for the rest of your day? 

Hi. My name is Isabele Sanden and I am the CEO and founder of Breathe Pilates here in Golden Colorado. I have experienced sciatica and it’s pain that runs from my hip down my leg to my foot. The pain was so bad at times that it kept me in bed. 

I had to find relief. My job requires me to be able to move and help others to do so. So as a pilates instructor I have used my body, knowledge and experience to develop a morning routine that is quick, simple and effective. I’d like to share it with you, in hopes of giving you the same relief it has given me and my clients at home.

With just 7 minutes of your time, you can start your morning with a quick and easy routine that can help alleviate your sciatic pain. In this blog post, we will share with you our 7-minute morning routine that has helped countless people say goodbye to their painful sciatica and start their day on a hopeful note. So, let’s dive in and start your day off right!

Understanding Sciatica

Before diving into our morning routine, it is important to understand what sciatica is and its causes. Sciatica refers to the pain, numbness, or weakness felt along the sciatic nerve, which runs from the lower back through the hips, buttocks, and down each leg. The most common cause of sciatica is a herniated disc in the lower back, which puts pressure on the nerve. Other causes include spinal stenosis, degenerative disc disease, and piriformis syndrome.

Symptoms of sciatica can include sharp or burning pain in the lower back, buttocks, and legs, as well as numbness or tingling in those areas. The pain can range from mild to severe and can be worsened by sitting for long periods or standing up after sitting.

It is important to seek medical attention if you are experiencing persistent sciatica symptoms, as they can indicate a more serious underlying condition. Your healthcare provider may recommend physical therapy, medication, or other treatments to help alleviate your symptoms.

In addition to seeking medical attention, incorporating a daily routine of lengthening and strengthening exercises can help manage and prevent sciatica pain. Our 7-minute morning routine we are sharing with you has been shown to be effective in easing sciatic pain and improving mobility. By taking care of your body and incorporating mindful movement, like Pilates, into your daily routine, you can start each day feeling hopeful and pain-free.

The 7 Minute Morning Routine - A Key to Relief

Our 7-minute morning routine is a helpful, Quick and effective way to manage and prevent sciatica pain. Here are the steps you need to follow:

1. Hamstring stretch: Begin by lying on your back with your knees bent and feet flat on the floor. Slowly lift one leg up towards the ceiling, keeping the knee slightly bent. Gently pull the leg towards you until you feel a stretch in the back of the thigh. Hold for 30 seconds and switch legs.

2. Piriformis stretch: Sit on a chair with your feet flat on the floor. Cross your right ankle over your left knee. Keep your back straight and lean forward slightly until you feel a stretch in your right buttock. Hold for 30 seconds and switch sides.

3. Knee to chest stretch: Lie on your back with both knees bent. Slowly bring one knee towards your chest, using your hands to gently pull it in. Hold for 30 seconds and switch legs.

4. Cat-cow stretch: Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the sky. Exhale and round your spine, tucking your chin and tailbone under. Repeat for 1 minute.

5. Child's pose: Sit back on your heels with your arms extended in front of you, palms down. Lower your forehead to the floor and hold for 1 minute.

6. Hip flexor stretch: Kneel on one knee and put the other foot flat on the floor in front of you. Keep your back straight and gently push your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds and switch sides.

7. Standing hamstring stretch: Stand with your feet hip-width apart. Place one foot on a chair or stool and gently lean forward until you feel a stretch in the back of your thigh. Hold for 30 seconds and switch legs.

Plus these moves have a multitude of other benefits for you, your mind and your body. When you can gain back some control by doing these simple steps it can transform your attitude and give you hope.

Incorporate this 7-minute morning routine into your daily routine to manage and prevent sciatica pain. Remember to listen to your body and stop if you feel any pain or discomfort. With consistent practice, you will be on your way to a pain-free and hopeful day.

Step-by-Step Guide to the Routine

Like me, if you are someone who suffers from sciatica pain, incorporating the 7-minute morning routine into your daily routine can bring relief and comfort to your day. To make it easier for you, here is a step-by-step guide to the routine:

Step 1 - Hamstring stretch: Lie on your back with your knees bent and slowly lift one leg towards the ceiling, keeping the knee slightly bent. Hold the leg with both hands and pull it towards you until you feel a stretch in the back of your thigh. Hold for 30 seconds and then switch legs.

Step 2 - Piriformis stretch: Sit on a chair with your feet flat on the floor. Cross your right ankle over your left knee and gently lean forward until you feel a stretch in your right buttock. Hold for 30 seconds and then switch sides.

Step 3 - Knee to chest stretch: Lie on your back with both knees bent. Slowly bring one knee towards your chest, using both hands to gently pull it in. Hold for 30 seconds and then switch legs.

Step 4 - Cat-cow stretch: Begin on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Inhale and arch your back, lifting your head and tailbone towards the sky. Exhale and round your spine, tucking your chin and tailbone under. Repeat for 1 minute.

Step 5 - Child's pose: Sit back on your heels with your arms extended in front of you and your palms down. Lower your forehead to the floor and hold for 1 minute.

Step 6 - Hip flexor stretch: Kneel on one knee and put the other foot flat on the floor in front of you in a lunge position. Gently push your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds and then switch sides.

Step 7 - Standing hamstring stretch: Stand with your feet hip-width apart. Place one foot on a chair or stool and gently lean forward until you feel a stretch in the back of your thigh. Hold for 30 seconds and then switch legs.

Remember to take your time and listen to your body. If any of the stretches cause discomfort or pain, stop immediately. With regular practice, this simple routine can make a significant difference in your day-to-day life by reducing or eliminating sciatica pain.

How Our Routine Brings Hope to Your Day

Sciatica pain can be debilitating and can significantly impact your daily activities. Incorporating Our 7-minute morning routine into your daily routine can bring hope and relief to your day, both physically and mentally. Here are five ways in which this routine can brighten your day:

1. Reduces pain: The stretches in the routine are designed to reduce tension in the muscles that may be causing sciatica pain. Regular practice can help alleviate pain and discomfort, making it easier to carry out daily activities.

2. Increases flexibility: Sciatica pain can make it difficult to move around comfortably. The stretches in the routine help increase flexibility, making it easier to carry out day-to-day tasks.

3. Improves mood: Chronic pain can significantly impact your mental health. The routine allows you to take some time for yourself, improving your mood, and reducing tension and anxiety.

4. Boosts energy: The routine stretches and activates your muscles, which can improve blood flow and increase energy levels. Starting your day with this routine can help you feel more awake and alert.

5. Promotes self-care: Taking care of yourself is essential in managing sciatica pain. By incorporating this routine into your daily routine, you are prioritizing your health and well-being, setting yourself up for a positive and hopeful day.

The Importance of Consistency

The importance of consistency cannot be overstated when it comes to managing sciatica pain. Consistently practicing Our 7-minute morning routine is key to experiencing its benefits. Here are some reasons why consistency is essential:

1. Builds strength: Consistent practice helps build strength in the muscles and improves flexibility, which is essential in managing sciatica pain.

2. Ensures progress: Consistency helps to gauge progress. By performing the same set of exercises every day, you can track your progress and adjust the routine to suit your needs.

3. Provides long-term relief: Consistency is crucial in maintaining long-term relief from sciatica pain. The benefits of the routine will not be felt immediately, but regular practice can provide long-lasting relief.

4. Develops a healthy habit: Consistent practice allows you to develop a healthy habit that becomes easier to maintain over time. This habit ensures that you prioritize your health and well-being every day.

5. Reduces stress: Consistent practice reduces stress and anxiety, which can exacerbate sciatica pain. The routine provides a peaceful start to your day and helps you manage stress.

6. Promotes injury prevention: Consistent practice helps reduce the risk of future sciatica episodes or other injury. The routine strengthens the muscles and improves flexibility, making you less prone to injury.

By incorporating this 7-minute morning routine into your daily routine consistently, you can manage your sciatica pain and enjoy the benefits of a healthier lifestyle.

Moving Forward: Share the Hope!

Sciatica pain can be debilitating and make it difficult to enjoy life to the fullest. However, our 7-minute morning routine provides hope. By consistently practicing the routine, you can manage your pain and improve your overall health and well-being.

But don't keep this hope to yourself. Share it with others who may be suffering from sciatica pain and looking for a solution. Spread the word about the routine and its benefits. Encourage others to try it out and experience hope for themselves.

In addition, always keep looking for other ways to manage your pain and improve your lifestyle. Consider trying Pilates, consulting with a physical therapist or specialist to help develop a customized plan for your needs. Try new exercises and activities that promote a healthy body and mind.

Remember, you are not alone in your struggles with sciatica pain. I have experienced the debilitating pain of sciatica. There is hope for a better tomorrow, and by sharing that hope, we can all move forward towards a brighter future.

Conclusion

Sciatica pain can have a significant impact on your life and overall well-being. However, implementing a 7-minute morning routine can help you manage your pain and improve your quality of life. It is important to share this hope with others who may also be struggling with sciatica pain and encourage them to try the routine for themselves.

Additionally, it is essential to continue searching for ways to manage your pain and improve your lifestyle. Collaborating with a physical therapist or specialist, trying new exercises, and promoting a healthy body and mind can all contribute to a brighter future.  Pilates is also an excellent form of movement and training that builds your core, strengthens your upper body, and helps to realign your body so your structure is balanced. All these things help to maintain a strong body and keep away troublesome sciatic pain.