Sciatica is the umbrella term that refers to the tingling pain that most people feel running down from their lower back to their legs. This radiating pain may result to weakness or numbness of one’s leg. Commonly, sciatica does not affect both legs at the same time. The cause behind this pain is the irritation and inflammation of the sciatic nerve whenever it is compressed, strained and pressured by the surrounding bones and muscles. The sciatic nerve is the largest single nerve which provides impulses to one’s lower extremities. This nerve runs from the lower spine down to the buttocks, legs, and thighs.
There are various treatments which can be followed and implemented to provide relief to this condition. However, among the simplest yet most effective alternatives for sciatica relief is the performance of specific exercises designed to alleviate back and leg pain.
Exercises for Sciatica Pain
Following are the three primary exercise categories which should help you stretch and strengthen your muscles to prevent it from stiffening and weakening.
Piriformis Stretching Exercises
The piriformis is a muscle located the hip region, which helps in the hip joint rotation. The sciatic nerve passes under or through this little muscle.
Stretch exercise no. 1: Sit on the ground with your normal, unaffected leg extended in front. Hold the affected leg’s ankle and pull it towards your chest as much as you could. Hold the position for about 5 seconds. Repeat three or four times.
Stretch exercise no. 2: Lie down with your back on the floor, legs stretched flat out. Pull your leg up to your chest. Hold your knee in position with the hand of the side affected by sciatica, while another hand grips your ankle. Continue doing so until you feel the extending pull. But do not force your knee or knee to extend beyond elongate. Hold it for 30 seconds and slowly return to resting position. Repeat for Approximately three occasions at a time.
Hamstring Stretching Exercises
The hamstrings are a group of muscles that protect the thighs’ back all of the ways from the lower pelvis down to the shin bone’s back. This muscle group makes it possible for the knee and hip joint to work.
Stretch exercise no. 1: Sit on the ground with your legs stretched out in front. Next, stretch your arms out. Lean forward with your own body bent in the waist. Keep the knees straight. Hold the position for ten seconds then slowly move back to the resting position. Repeat for five times.
Stretch exercise no. 2: Lie down with your back on the floor. Use a towel or your hands to support your items from the knees’ back. Now, straighten a knee and attempt to increase your leg up till you feel the stretch behind your thigh. Ideally, you should extend up to an angle of 90 degrees. Hold the position for ten or 20 minutes. Repeat five times.
Spinal Stenosis Exercises
Sciatica pain mainly caused by spinal stenosis is typically manifested through a radiating ache down the leg as you walk. These exercises should relieve the pain:
Exercise no. 1: Kneel and sit back on your heels. Your back should be straight as you sit. Next, raise your hands and then bend down with your mind brought down forward. Bend until your stretched hands touch the ground. Additionally, try to make your nose touch the floor. But do not push your body too much. Hold the position for about 30 seconds then gradually move back to the resting or starting position. Repeat for four up to 6 times.
Exercise no. 2: Lie down with your back on the floor. Create a movement as if you are pushing the floor down by tightening the muscles in your lower stomach, along with your navel pulled in and up. Hold the position for about 10 seconds. Ideally, you should repeat this exercise 8 to 10 times.
The exercises above are sufficient to relieve and strengthen your pain. However, if you want a complete and well-structured course to get rid of sciatica or any back pain, click here to learn the fastest method for relieving sciatica pain and restoring functionality.