The condition, sciatica involves discomfort or pain that is related to the sciatic nerve. The sciatic nerve originates from the lower part of the spinal cord, along the leg’s back part and towards the foot. Injury or pressing of the sciatic nerve might lead to a burning or sharp pain, along the path of the nerve, right down to the foot. In case of sciatica, medical treatment is a necessity.
Do Stretching Exercises cure Sciatica?
Certain stretching exercises also known as sciatica exercises might relieve you from the uneasy symptoms of Sciatica. Stretching exercises improve blood circulation and cellular oxygenation. However, in order to get the best results, you need to opt for the sciatica exercises along with other sciatica treatment options.
The Different Kinds of Sciatica Exercises
Sciatica Stretch 1 – Sciatic stretch to relieve nerve pain
In this exercise, you will feel a stretch in your hamstring and gluteus muscles. You can perform this exercise on the bed, floor or even while standing, by following the given steps:
- Lie flat on your back and bring up one of your knees in such a manner that it touches your chest. For this, you might use both your hands.
- For about 10 to 20 seconds, stay in this position.
- Then, drag your knee towards your chest by grasping the leg on top of the knee.
- Those suffering from arthritis, knee pain or any other knee problem should grab their leg below the knee, for sake of comfort.
Sciatica Stretch 2 – Sciatic stretch for herniated disk
This exercise needs to be performed on the floor. You may do this exercise by either sitting or standing and can even use chair or wall to provide support to the back.
- Lie down on your back and bend the knees.
- Tilt the pelvis in such a manner that the pubic bone rolls up and the back flattens. This will cause curling of the tailbone.
- Breathe out while moving the abdominal muscle. This breathing out will flatten the spine and roll the tailbone off.
- Again take a deep breath. This is necessary for relaxing the tailbone back down.
- This exercise should be performed 8 to 10 times a day.
Sciatica Stretch 3 – Sciatica stretch of Piriformis muscle
This exercise helps in stretching the muscles, situated at the lower buttocks. It is considered beneficial for curing sciatic nerve problems and lower back pain. You need to perform this exercise on the floor.
- Lie on your back and cross the right leg over the left leg.
- Then, bring your left leg in the direction of your chest and hold it with your hands.
- For around 10 to 15 seconds, stay in this position.
- Come back to the starting position and wait for a minute.
- Now, perform these steps with the right leg.
Sciatica Stretch 4 – Sciatica stretches for lower part of body
Initially, this exercise might seem difficult to perform but ability to do it will relieve you from the lower back pain.
- Place a block next to the wall and stand straight near the wall with feet spread apart at a comfortable distance.
- Raise hands to your shoulders’ level.
- Turn out your right foot to the right side in such a manner that the feet should be parallel to the wall.
- Then, move your left foot a bit to the right side and bend the right knee.
- On the block, place your right palm and lift your left arm.
- After straightening your right leg, raise your left leg to that point where it is parallel to the floor.
- Your left hand should be in line with your right arm and it should be in a stretched up position and its back should touch the wall.
- Then, look up at the left thumb while keeping your body weight on the right foot, hip and thigh.
- For around 10 seconds, hold this position.
- Repeat the exercise by switching on to the next side.
These sciatica exercises should only be opted after consulting with your doctor. If you are deemed eligible for these exercises, make sure you benefit deeply from it and relieve yourself from the pain.
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