Sciatica Exercises To Relieve Sciatic Nerve Pain

When you have been diagnosed with sciatica, your doctor will probably advise you to have a program of sciatica exercises to take a pain out your body. Sciatica is a set of symptoms resulting from sciatic nerve stimulation and the pain is usually felt in the lower back, buttock, and various parts of the leg and foot. Your sciatic nerve is the largest nerve in your body and is about the size of your little finger. It comes out of the spinal column low in the back and then goes behind the hip joint, down the buttock, and down the back of the leg to the foot. A herniated disc often leads to sciatica because it causes compression on the nerve. However, as long as this nerve is inflamed or stimulated by something, symptoms of sciatica will be sure to occur. Injury, nerve irritation from adjacent bones, infection and internal bleeding are the common causes of sciatica. Your medical history and a physical exam prove to be the most effective ways to diagnose whether you have sciatica.

Are Sciatica Exercises Dangerous?

You’ve probably hear that it is dangerous for back pain suffers to do some exercise. What’s more, if you have suffered sciatica, exercise will inflict more harm on your back.

Of course, these views are wrong!

If you do sciatica exercises properly on a regular basis, you are sure to benefit from them instead of suffering any damage.

Doing exercise on a regular basis, and especially finishing the schedule for your exercise on a regular basis will make your back stronger and prevent the further deterioration of your sciatic nerve pain.

Sciatica Exercises

The following exercises can help relieve your sciatica pain, and make your spine and muscles in the lower body much stronger. Doing these sciatica exercises on a daily basis will be helpful in eliminating your pain without any difficulty. As long as you choose the right muscle groups to do stretches, these treatment exercises are sure to have a good effect on your sciatica pain.

Stretch #1

Lie down on your back on an exercise mat

Flex both knees and use the palms of hands to support on the floor

Lift your right leg and place your ankle over the left knee.

Try extending your leg with your right ankle on the knee.

While doing this, your right thigh will extend.

Rest in the same position for 5 seconds and return the starting position.

Do the same with the other leg. Try to do 5 repetitions on each leg.

Stretch #2
Sit on an exercise mat with legs crossed.
Stretch your right leg forward and hold the ankle.
Do the workout with the left leg bent.
Now slowly stretch the right leg and move it closer to your chest.
Rest in the same position for 5 seconds and return the starting position.
Do the same with the other leg. Try to do 5 repetitions on each leg.

Stretch #3
Keep yourself in a prone position on an exercise mat
Raise your upper body and rest on your elbows; stretch forearms forward.
Stretch out your entire hand slowly, keep your elbows straight.
Elevate your upper body off the mat with your hands stretch out
Facing up, point your toes, and bend your back
Rest in the position for 10-15 seconds and return the starting position.
Do 10 repetitions.

Stretch #4
Sit on an exercise mat with legs pointed forward.
Stretch both arms and try to bring them to your knees.
Bend forward from your waist.
Be sure not to bend your knees when doing exercise.
Rest in the position for 10-15 seconds and return the starting position.
Rest for 5 seconds and do 5 repetitions.

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