Stretch Your Way Out of Sciatica

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The sciatic nerve is considered as the longest nerve in our body, traversing a relatively long path from the buttocks down to the lower legs. As such, a disorder of this certain nerve can give rise to a wide-range of discomforts since a lot of areas can be affected—most especially that these areas are the most widely used parts of our body. The condition which commonly affects people is SCIATICA or sciatic nerve pain.

Common Causes of Sciatic Nerve Pain

Sciatica occurs due to two common factors—the less grave factor is pressure and compression of the said nerve and the graver factor is damage or trauma to the nerve. Compression and pressure to the said area can result from the following: physical factors like fractures on the hip and leg which may compress the nerves and excessive muscle strain and damage that may involve the nerves due to prolonged and too much exercise, etc. Trauma and damage may also occur from the previous occurrences, only that it leads to direct harm to the sciatic nerve and physical trauma. Injection to the buttocks, especially if not estimated well, can hit the sciatic nerve. In other cases, diseases of the lumbar spine and sacrum can contribute to sciatica.

Treatments for Sciatica

There are a multitude of treatments addressed either to completely eradicate or manage the symptoms of sciatica. These treatments may involve, among others, the use of medication for pain relief, physical therapy and rehab, treatment of the underlying diseases, even up to the point of surgery. However, many cases of sciatica have been proven to be managed and treated with the use of sciatica stretches as form of exercise.

Pelvic Sciatica Stretch

  1. Lie on your back
  2. Bend your knees.
  3. Position your feet flat on the ground and make sure your hips and feet are about two to three feet apart.
  4. Raise your hips and buttocks off the floor and hold that position for about five to eight seconds.
  5. Return back to normal and repeat this step for about five times.

Back Extension Sciatica Stretch

  1. Lie on a flat mat on your stomach (facing the floor).
  2. Position your hands just below your shoulder and press them firmly into the floor.
  3. Slowly raise your upper torso and hold this position for five to eight seconds.
  4. Make sure that the lower part of your body, i.e. hips and legs do not move.
  5. Go back to normal position and do this step for about five times.

Knee To Chest Sciatica Stretch

  1. Lie with your back against the floor.
  2. Bend your knees and place your feet about a foot away from your buttocks/ hips.
  3. Inhale deeply and slowly.
  4. Upon exhalation, bend your knees toward you chest.
  5. Hold the position for five to eight seconds.
  6. Inhale while bringing it back to the original position.

Doing these exercises in several sets can help you manage symptoms of sciatica and lessen its attacks. Be sure to always warm yourself up and do not overstretch beyond your capacity as it may further aggravate your sciatica attacks.

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