Sciatica is a lower back condition that causes leg and buttock discomfort. It is frequently brought on by a herniated disc pinching a nerve or by bone spurs, excessive growth of bone. Sciatica can cause a mild to severe electric shock on one side of the body, according to some sufferers. Sciatic discomfort occasionally results in numbness or muscle weakness.
Here are three stretches you can perform to get rid of scatic pain right away:
- Hamstring Stretch with Scissors
Hamstring muscles that are too tight can strain your pelvis, increase pressure on your lower back, and irritate your sciatic nerve.
This standing stretch is for your hamstrings:
- Keep your right and left feet about three feet apart while you stand with your right foot in front of your left.
- Turn your shoulders and hips forward. If you can, check yourself in the mirror to make sure your right hip isn’t protruding further than your left.
- Your hands should be on your hips. To maintain your equilibrium, you can alternatively rest your hand on a chair.
- At the waist, sag forward and cross your front leg with your torso. Keep your posture straight and lean heavily on your front leg.
- Perform the same motions with the other leg after holding for 5 to 10 seconds.
On each leg, try to complete 3 to 5 repetitions of this exercise. Daily hamstring stretches might help you loosen up and get rid of the pain and tension you’re feeling.
- Flexing your Back
Flexion is the term describing the forward bend of the spine. Regular flexion exercises can reduce stiffness in your abdominal and spinal muscles and help you become more mobile in your spine.
The stages for a basic back flexion while lying down are as follows:
- Lay down on your back
- With both hands, gently draw your knees towards your chest until your mid- and lower back are comfortably stretched.
- To complete a more challenging stretch, lean your head forward gradually.
- Return to your starting position after remaining in this position for 5 to 10 seconds.
- Try to execute this workout 4 to 6 times.
Exercise for Sciatic Nerve Glide
A seated exercise called the sciatic nerve glide can aid with sciatic pain relief. Your sciatic nerve will get more desensitized and relaxed as a result of this workout.
To complete this activity:
- Place one ankle straight while sitting in a chair and the other foot flat on the ground.
- Bend your ankle gradually such that your toes face in your direction.
- Point your toes away and then towards you as you continue to bend and straighten your ankle.
- Put extra pressure on the sciatic nerve by bending your head forward and bringing your chin closer to your chest while executing the same nerve glide, if it is not too painful.
- 15 to 20 times of pumping your ankle up and down, followed by repetition with your opposite leg.
- Two times every day, try to finish three rounds for each leg.
Back pain from sciatica: Heat or cold?
Because heat can stimulate blood flow and deliver oxygen to hurting areas, it effectively relieves sciatic back pain. Additionally, it may cause the nerve roots to recover.
For a closed-heated effect, you can use a heat patch, an electric heating pad, or an electric heating blanket.
Also Read: To know in detail about the relief for lower back nerve pain read the blog.
How to avoid pain in the sciatica
Stretching, remaining active, and continuing to move are the greatest ways to stave off sciatica discomfort. The best exercises would be easy ones like the ones mentioned above. Yoga is another option for a twice-weekly workout.
Yoga videos are readily available, and you can practice for free to achieve your goals.
Who to See for Pain in the Sciatic Nerve
Family physicians or general practitioners can identify sciatic pain in cases of modest discomfort. People with sciatica pain might receive treatment from chiropractors and physical therapists for mild discomfort. The best person to get in touch with for severe pain would be a neurologist who specializes in the nervous system.
