Many people with sciatica usually choose to rest in bed to relieve the pain. However, a day or two of resting after the sciatic pain flares up is enough, remaining inactivity causes the muscles of the back and the spinal structure get deconditioned and reduce the ability to support the back. This can result in the back injury and strain, causing more pain to the sciatica patients. Being physically active by doing some exercises or stretches is a good way for the pain to be relieved. Movement and exercises help to improve the spinal discs by promoting the nutrients and fluids exchange to keep the discs healthy and minimize the pressure on the sciatic nerve.This article is designed to provide you some exercise for sciatica pain relief.
#1 Knee to chest stretch
This exercise is programmed to improve mprove the flexibility of your lower back. To start the stretch, you need a mat or a carpet and then lie on your back on it. Under your head, put a small, flat cushion or a book. Bend your knees and keep your feet straight and spread them hip-width apart. Relac your upper body relaxed and your chin gently tucked in. Bend one knee up towards your chest and use both of your hands to grasp your knee. Gradually increase the stretch until when the comfort allows. Hold the stretch for 20 to 30 seconds and controll your breaths. Repeat alternatively three times with the other leg.
Note:
- Avoid straining up through the neck, chest, or shoulders
- Only stretch within your comfortable limitation.
- For the variation, you can strect with both knees.
#2 Sciatic mobilising stretch
This exercise aims to mobilize the sciatic nerve and hamstrings
To begin, you need a mat to lie on your back and a cushine or book to put under your head. Bend your knees and straighten your feet with the width of your hip. You also need to relax your upper body and tuck your chin in gently. Then bend one knee towards your chest and use both hands to grasp your hamstring. Straighten your knee with low pace while approaching your foor towards you. Hold this position for 20 to 30seconds with deep breaths. Bend the knee back to the beginning position. Repeat alternatively two to three times with the other leg
Notes
- When streching, avoid to put pressure on your lower back,
- If you feel uncomfortable, painful, numb or tingle, stop right away.
#3 Back extensions
This exercise is to stretch and mobilize the spine backwards.To start, you lie up side down on your stomach, and use your elbows to prop your upper body. Your spine is lengthened, your shoulders are kept back and your neck long. Maintain your neck long, arch your back up by pushing down on your hands. If you do it right, you will feel a gentle stretch in the stomach muscles when arching up. Take deep breaths and hold the stretch for 5 to 10 seconds. Then come back to the starting position. Repeat eight to ten times.
Note:
- Avoid bending your neck backwards.
- Keep your hips grounded.
- Stretch as far as you still feel comfortable.
#4 Standing hamstring stretch
The purposes of this exercise are to stretch and lengthen the hamstring muscles.At the beginning, stand upright and raise one leg on to a stable prop. Keep the leg straight and the point the toes straight up.While keeping your back straight, lean forward. Take deep breaths and hold for 20 to 30 seconds. Repeat two to three times with each leg.
Notes:
- Only stretch within the comfortable limitation.
- Avoid arching your lower back.
# 5 Lying deep gluteal stretch
Stretching and lengthening the piriformis muscle are why this exercise is designed. To begin lie on your back and put a small, flat cushion or book under your head. Bend your left leg mean while resting your right foot on your left thigh. Grasp your left thigh and pull it towards you. Keep your tailbone on the floor throughout and your hips straight. You should feel the stretch in the right buttock. Hold for 20 to 30 seconds with deep breaths. Repeat two to three times.
Notes:
- If you can’t hold it, use a towel to roll around your thigh
- Do not let your tailbone come off the floor.
- Keep your pelvis straight (in a neutral position).
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