Choose easy and simple sciatic stretches and exercises to reduce pain
Back flexion stretch is one of the simplest back stretches for sciatica
Standing sciatic stretches can loosen your tight hamstring muscles
Sciatica is a condition where your sciatic nerve, which is the largest nerve connecting your spine with muscles of your leg, feet and thigh, starts to hurt severely. This pain is so excruciating that you may not be able to stand up properly. Some of the common reasons for this condition include disk rupture or a spinal cord injury. The sciatic nerve travels from your lower back all the way down your buttocks and to the leg. Thus, the pain that originates in your buttock travels down till your leg .
You may usually experience sciatic pain on one side of the body . While some people experience mild sciatic pain, others may face pain so severe that they are unable to sleep, sit or even stand. Meeting a doctor is one of the most common options to get relief from this pain. However, you can try doing some simple sciatic nerve stretches to get rid of it. Read on to understand some of the easy-to-follow sciatica stretches and exercises for sciatica pain relief.
This is one of the easiest standing sciatica stretches that target your tight hamstring muscles. When your hamstring muscles become tight, it may cause a stress on your lower body affecting your sciatic nerves.
Follow these simple steps to complete this stretch.
If you are thinking about immediate relief for sciatica pain, stretches like these are beneficial.
Flexion is a position formed when your spine is bent forward. Doing flexion exercises improves the mobility of your spine. They also minimize muscle tightness and increase strength of your abdominal muscles. All you need to do is lie on your back. Then, start pulling your knees towards your chest until you feel a proper stretch in the lower back. Lift your head slowly in forward direction. Remain in this pose for 5-10 seconds to feel the stretch. Finally, relax and get back your original position. This is one of the effective back stretches for sciatica you should not miss out on!
The glide exercise is one of the simplest stretches to relieve sciatica. As it is a seated exercise, your sciatic nerves are relaxed. To execute this exercise, do the following:
This is one of the best sciatic nerve stretches you should include in your exercise routine. When the vertebrae in your spine compresses, you experience sciatic pain. Performing this simple stretch increases space in your spine thereby minimizing pressure. Stretch your legs while sitting on the ground. Keep your feet in upward direction. Slowly bend your right leg knee while keeping your foot flat on the ground. Keep your left elbow outside your right leg knee. Turn your body slowly towards right. Stay in this pose for 30 seconds and then relax. Do the same on the other side.
An exercise to relieve your sciatic pain, the pelvic tilt stretch is easy to do. Follow these simple steps and you’ll be amazed to see that your pain has reduced.
While these simple sciatic nerve stretches and exercises can ease your sciatic pain, do not force your body to do these exercises if it is painful. Focus only on the stretches you are comfortable with doing. Take one step at a time and learn to be consistent. After all, consistency is the key to a healthy life. However, if you feel your pain is not reducing, consult the best specialists on Bajaj Finserv Health. Book an appointment and address your concerns quickly. If you are unable to go for an in-person consultation, talk to a specialist via an online doctor consultation from the comfort of your home. Be proactive about your health and nip the pain in the bud!