Sciatica is caused due to the inflammation of the sciatic nerve. It can be very discomforting and painful and the first treatment recommended for treating the condition is bed rest, so that the nerve is not worked out. However, prolonged bed rest can enhance the symptoms of sciatica. After the required amount of rest, it becomes important to remain physically active by way of exercising. Some exercises are to be performed for effectively reducing sciatica symptoms, as also to alleviate the pain. The article brings you some sciatica exercises to relieve pain. Make sure that you consult a professional before undertaking them.
Sciatica Pain Relief Exercises
Use an exercise mat for performing this exercise. Sit down on the mat, stretching both your legs in the front. Now, bend your left leg on right knee and keep your right leg straight. Position the sole of your left leg on the inner side of the right leg thigh. Now, extend your arms and bend your waist to reach out for your left leg. Hold the position for around 10 seconds. Get back to the original position and repeat the same procedure with the left leg.
Lie down on your back, on an exercise mat and make your head stable on the ground. Keep your feet positioned on the floor and bend both your knees. Keep your left leg ankle on the right knee. Make effort to push the left knee, by lifting the left ankle on the right upper thigh. Hold the position for about 5 seconds and repeat the same procedure for the other leg.
Lower Back Stretching
This exercise is also known as cat stretch. Get on the exercise mat, making your arms and knees touch the mat. Try to push your back portion in the direction of the ceiling, by arching it. Continue to arch your back in a gentle way. Hold the position for a period of 10-15 seconds. Don’t go beyond that. Also, you need to take care that you don’t push your back forcibly, or you will end up straining it.
Lie down on your back, on the exercise mat and place your hands on your sides. Bring about a bend in your knees and put your feet flat on the floor. Gently raise your hip portion off the floor. Hold on the position for 5-10 seconds and then, bring yourself back to the original position. Repeat this exercise for 5-10 times.
You can use your chair to perform some Sciatica stretching exercises. Sit with your back as straight as possible. Cross one ankle over your knee, starting with the leg that suffers from most pain. Pass one arm through the hole formed by your crossing leg and the other arm around the outside of that leg’s thigh, which is placed down. Try to pull your ‘down’ leg up, by interlocking your fingers. You can bend forward a little, to facilitate this movement. Make sure that you breathe deep while stretching. Hold this position for not more than a minute.