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Get Effective Pain Relief With Sciatica Exercises
If your physician has confirmed that you are experiencing sciatica, chances are you'll be advised to do some sciatica exercises in order to get relief from pain. The cause for sciatic pain is inflammation of the nerve by the same name, which causes distress in the area between the lower back and the rear of the knee. The sciatic nerve is the longest nerve in the body. It has its roots in the lumbar area of the spine, and spreads right down to the feet. A herniated disc that ends up pushing up against the nerve is the leading reason for sciatica. However anything that causes irritation or inflammation of the sciatic nerve can trigger the condition. Several of the catalysts that frequently lead to this type of pain are injury, nerve irritation from adjacent bones, infection and internal bleeding. An accurate diagnosis for sciatica is achieved after an exam supplemented with your medical history.
If you want to design a daily stretching program to help ease your symptoms then you'll have to speak to an experienced professional. But it is important to talk to a physical therapist or doctor to determine the source of sciatica pain before undertaking sciatica exercises. Don't do any of the following exercises without your health care provider's approval.
One of the most effective and easiest exercises for sciatica relief is back stretching. Begin by lying down with your back to the ground, and lift both of your knees up 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. Do not jerk your body, and only stretch to the point where you still feel at ease.
Another thing that will lessen the pain of sciatica is by stretching the quadriceps muscles. 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. Hold for a few seconds and then do the same thing with your opposite leg.
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. Lower yourself back onto the floor, then bend one of your legs so that the knee faces your chin. Keep your leg in the bent position for up to fifteen seconds while holding it, and then switch to the other leg.
Poses that flex the mid-section are good sciatica treatment exercises 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 torso towards one side and hold for 10 seconds, then repeat on the other side.
While you are doing exercises to treat your sciatica, make sure that you maintain good posture and correct breathing during the whole process. Stay relaxed and calm.
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