From longevity.technology
Do you have a sharp pain that travels down your legs from your lower back? Do prolonged periods of sitting or standing make the pain worse?
If your answer is yes, you may have sciatica, a widespread ailment affecting millions worldwide.
What is sciatica?
There are millions of people suffering from sciatica globally. Its defining feature is the sharp pain that travels from the lower back to the legs, hips, and buttocks. When you sit or stand for long periods, the pain, typically felt on one side of the body, can worsen.
Herniated discs, spinal stenosis, degenerative disc degeneration, and even pregnancy can result in sciatica. The good news is that the appropriate workouts might help to reduce the discomfort.
What are the symptoms of sciatica?
Sharp pain that travels from the lower back to the legs, hips, and buttocks is the primary sign of sciatica. The pain may be excruciating and incapacitating and come with:
- Tingling or numbness in the afflicted leg
- Weakened leg in question
- Difficulty walking or getting up
- Pain that becomes worse when you sit or remain still for a long time
- A feeling of burning in the afflicted leg
10 effective exercises to relieve sciatica pain
The following list of the top 10 exercises will help you relieve sciatica pain:
1. Lying hamstring stretch
A good workout for easing sciatica pain is lying hamstring stretches. Follow these instructions to complete this exercise:
- Knees bent and feet flat on the floor, lie on your back.
- Your heel should be on the ground while you raise one leg.
- Until your hamstring is stretched, pull your knee toward your chest using your hands.
- Repeat on the opposite side after holding for 30 seconds.
- If you have trouble reaching, use a towel or strap to pull your leg near your chest.
Extending the muscles at the back of your leg and relieving pressure on the nerves in your spine, the lying hamstring stretch can help relieve the discomfort brought on by sciatica.
2. Seated spinal twist
Another efficient exercise for reducing sciatica pain is the sitting spinal twist. Follow these instructions to complete this exercise:
- Place your feet flat on the floor while sitting on a chair.
- Twist your upper body to one side and support yourself by resting your hand on the chair’s back.
- Take 30 seconds holding the twist.
- On the opposite side, repeat.
By extending your back and hip muscles and increasing spinal mobility, the sitting spinal twist can aid with sciatica pain relief.
3. Child’s pose
The child’s position exercise is a mild yoga stance that stretches the muscles in your lower back, hips, and thighs to aid with sciatica discomfort. Follow these instructions to complete this exercise:
- Starting from a position of hands and knees, place your wrists below your shoulders and your knees below your hips.
- Stretch your arms before you as you slowly descend your hips toward your heels.
- Maintain a comfortable posture with your head, neck, and forehead resting on the ground or a cushion.
- Hold the position for 30 to 60 seconds while taking deep breaths and unwinding your body.
The child’s pose exercise is a restorative position that can help you release tension and stress from your body. It’s crucial to remember to take deep breaths and stop if you experience any pain or discomfort.
If you struggle to get into the posture or want additional support, you may adjust this pose by putting a pillow or blanket beneath your knees or forehead.
4. Piriformis stretch
Stretching the piriformis is a useful workout for reducing sciatica pain. In the buttocks, the piriformis muscle can apply pressure on the sciatic nerve, producing discomfort when tight or inflamed. Follow these instructions to complete this exercise:
- Your feet should be flat on the floor while you lay on your back with your knees bent.
- Put one leg over the other, crossing it such that the ankle is directly over the knee of the other leg.
- When your buttocks begin to stretch, use your hands to pull the uncrossed leg towards your chest gently.
- Swap sides and do it again after 30 seconds of holding the stretch.
By extending the piriformis muscle and releasing pressure on the sciatic nerve, the piriformis stretch exercise can help relieve sciatica pain.
5. Knee-to-chest stretch
Another useful exercise for reducing sciatica pain is the knee-to-chest stretch. Follow these instructions to complete this exercise:
- Knees bent and feet flat on the floor, lie on your back.
- When your lower back and buttocks stretch, gently pull one knee toward your chest with your hands.
- Swap sides and do it again after 30 seconds of holding the stretch.
6. Cat-cow stretch
By gently extending the muscles in your back and hips, the cat-cow stretch exercise is a yoga pose that can relieve sciatica pain. Follow these instructions to complete this exercise:
- Starting from a position of hands and knees, place your wrists below your shoulders and your knees below your hips.
- Take a deep breath and arch your back, lifting your head and tailbone upward. The cow posture is shown here.
- Exhale while rounding your spine, pulling your tailbone into your knees, and tucking your chin towards your chest. The cat’s posture is shown here.
- For five to ten breaths, alternate between the cow and cat positions. Then, repeat.
7. Hip flexor stretch
By extending the muscles in your hips and thighs, the hip flexor stretch exercise helps to relieve sciatica pain. Follow these instructions to complete this exercise:
- Kneel on the ground with one leg stretched behind you and the other bent in front of you.
- Ensure your rear leg is straight behind you and your front knee is squarely over your ankle.
- Once the front of your hip and thigh are stretched, gradually shift your weight.
- Swap sides and do it again after 30 seconds of holding the stretch.
8. Bridging
To complete this exercise, do the following:
- Your feet should be flat on the floor while you lay on your back with your knees bent.
- Your palms should face down when you hold your arms at your sides.
- Your buttocks and abdominal muscles should be tight.
- Gradually lift your hips off the ground once your body is straight from your shoulders to your knees.
- After holding the bridge for 5 to 10 seconds, carefully bring your hips back to the floor.
- Repeat ten to fifteen times.
9. Wall hamstring stretch
Follow these instructions to complete this exercise:
- Your legs should be stretched up the wall while you lay on your back.
- Ensure your legs are straight up in the air and your hips are near the wall.
- Maintaining a straight knee, slowly lower one leg down the wall until you feel a stretch in the back of the leg.
- After 30 seconds of holding the stretch, carefully bring your leg back up the wall.
- On the opposite side, repeat.
10. Standing hamstring stretch
To complete this exercise, do the following:
- Your knees should be slightly bent as you stand with your feet shoulder-width apart.
- Put your front leg straight and advance with one foot.
- Reach with both hands toward your toes while bending forward from the hips.
- Swap sides and do it again after 30 seconds of holding the stretch.
How often should I do these exercises for sciatica?
Depending on your particular condition and the advice of your healthcare provider, the frequency of these exercises for sciatica may change. In general, it’s advised to carry out these daily exercises to lessen sciatica pain and stop relapses.
But it’s crucial to pay attention to your body and avoid going overboard. Before continuing with these exercises, it is recommended to relax and get medical counsel if you have any pain or discomfort during or after them.
Along with these exercises, adding regular physical activity to your daily schedule can help you increase your mobility overall and lower your risk of sciatica pain.
Can I do these exercises if I have a previous injury or medical condition?
Before beginning any new exercise program, discussing your medical history with your doctor if you have a previous injury or medical condition is important. Some workouts may need to be adjusted or completely avoided to avoid additional harm or aggravation of your disease.
For instance, certain workouts that entail bending or twisting the spine may need to be adjusted or avoided if you have a herniated disc.
High-impact workouts may need to be avoided if you have arthritis to prevent joint discomfort or stiffness.
Your healthcare professional can give changes if necessary and assist you in choosing workouts that are secure and suitable for your particular condition.
When exercising, especially if you already have an injury or health condition, it’s important to pay attention to your body and not push yourself past your limits.
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