Relieving Sciatic Nerve Pain With Stretches
Sciatic nerve pain is a common ailment that is usually caused by irritation or compression of the sciatic nerve. The sciatic nerve begins in the lower back area and continues down the legs. In this article, we’ll show you some very effective exercises and stretches that will help you relieve sciatic nerve pain easily at home.
This is how sciatic nerve pain is symptomatic
The problem starts with foot pain, which can resemble cramps. The pain can be severe, just like a severe injury to the buttocks that spreads down the foot up to the toe. In some patients, it only occurs when standing or sitting. The ailment can also be associated with strange symptoms such as tingling or muscle weakness.
One of the most common causes of sciatic nerve pain is nerve root compression in the lower back. This can be caused by a disc herniation, spinal degeneration or inflammation. In any case, it may be due to nerve irritation in one area of the pelvis, such as piriformis syndrome.
If, in addition to sciatic nerve pain, there is incontinence (faeces or urine) and numbness in the pelvic area, for example, you should see a doctor immediately.
Relieving sciatic nerve pain with exercise
Many exercises strengthen the upper body, making it firmer. In fact, doing these exercises can often also help prevent or treat sciatic nerve pain. Here are some of the most common exercises.
1. Bridge
- Lie on your back and bend your legs, holding the soles of your feet against the floor. Place your arms straight on the sides of your body.
- Inhale first, and when you exhale, squeeze your buttocks and lift your hips up. Exhale as you raise your hips and inhale as you lower your hips again.
- Repeat this exercise as you exhale again.
2. Sit-ups and transverse abdominal exercises
Strengthening the direct abdominal muscles:
- Start your abdominal workout by lying on your back with your feet hooked and your soles against the floor.
- Then lift your chest towards your legs.
- You should exhale during this and in when you lower your back against the floor again.
Note: We do not recommend this exercise for pregnant women. Seek the advice of a qualified physiotherapist.
Strengthening the transverse abdominal muscles:
- Lie on your back with your knees hooked and the soles of your feet against the floor.
- Put your arms and legs crossed and bring your legs to the left side of your body.
- Then bring your legs to the center and then take them to the right.
Relieving sciatic nerve pain by stretching
1. Knees to chest
This is one of the most common stretches to relieve sciatic nerve pain.
- Lie on your back on the floor.
- Hook your feet and hold the soles of your feet against the floor. Raise your right leg to a 90-degree angle.
- Now hook your left foot and place the sole of your foot against the knee of your right foot. Hold the right knee with your hands and pull it towards you.
- You will feel a stretch in your back and lower back.
2. Lower back stretches
- Go to your knees on the floor and keep your back straight. Sit down with your buttocks resting on your feet.
- Slowly bring your back and upper body down with your arms straight. Press your forehead to the floor and stretch your arms forward.
- This is a very deep stretch. Remember that it is important to breathe slowly to relieve tension.
