Sciatica Exercises: Ease Your Pain
If you have been diagnosed with sciatica, your health care provider may recommend that you do some sciatica exercises to help with the pain. The cause for sciatic pain is inflammation of the nerve by the same name, which causes discomfort in the area between the lower back and the rear of the knee. The sciatic nerve spans the greatest distance of any nerve in the body, originating in the nerve roots located in the lumbar region of the spine and traveling down to the toes. Sciatica is often a result of disc herniation, which causes pressure directly to the nerve. But symptoms of sciatica can arise whenever anything inflames or irritates this nerve. Internal bleeding, injury and infection are three of the most common reasons for sciatic pain. The two most reliable means to find out if you have sciatica are your medical history and a physical exam.
An expert in this area can provide suggestions for exercises that will help ease your painful condition. Prior to performing sciatica exercises, though, it’s crucial to consult a physician or physical therapist to locate the underlying cause of the pain. It is essential that you obtain consent from your health care provider before attempting any of the following exercises.
Stretching your back is very effective in relieving sciatic pain and is quite simple. While lying on your back, flex your legs to pull your knees close to your chest. Then wrap your arms around your legs, applying gentle pressure just under the knees, which will provide your lower back with a good stretch. Always use slow and controlled movements and don’t stretch beyond your comfort level.
The quadriceps stretch is another effective sciatica treatment exercise which really helps to relieve pain. While lying down on your stomach, slowly move your right leg up toward your buttocks. Take hold of this leg with your right hand and pull your foot as close as you comfortably can. Maintain the stretch for ten to fifteen seconds, then switch legs.
Another good stretch for sciatica is to sit on a hard surface and let your palms support your weight. Extend your legs in front of you and make certain your back is straight. Return your body to the floor, then bend one leg toward your chin. Grasp the bent leg in your hands for ten to fifteen seconds, and then do the same for the other leg.
Stretches that make you twist your torso are generally beneficial for sciatica too. Begin by placing yourself on a hard chair with a back that does not curve, leaving a small space between your knees as you sit. Twist your upper body from the waist to one side, hold the pose for ten seconds, and then twist your body to the other side and repeat.
It is important for you to be relaxed and to focus on both your posture and breathing while you’re doing exercises designed to take the edge off your sciatica pain.
Doing the right exercises is a great example of an effective form of sciatica natural treatment. Learn more about the causes and treatment options for this condition at the Sciatic Nerve Pain Treatment site.