Unfortunately sciatica pain affects many people globally, therefore, we have researched to find the most effective exercises that will help to reduce pain associated with Sciatica.
The term sciatica describes the symptoms of leg pain, tingling or weakness that originate in the lower back and travel through the buttock and into the lower leg. Symptoms occur when the large sciatic nerve is irritated or compressed within the lumbar spine. Pain can vary from irritating to incapacitating and can occur either infrequently or constantly.
Exercises incorporating a combination of strengthening, stretching, and aerobic conditioning are a crucial component in sciatica treatment and pain management. Regular, gentle exercises promote the exchange of fluids in the spinal discs and work to strengthen the muscles, providing a greater support for the back. This assists individuals to recover much more quickly from sciatica pain and makes them less likely to have future pain episodes.
Lie on your stomach, with your arms and legs stretched out. Raise one arm and the opposite leg together, holding them in this position for a few seconds. Lower them to the ground and repeat with the other side. A series of 10, twice a day is sufficient to promote the exchange of fluids in the spinal discs.
Lie on your back with the knees bent. Arms can either be folded on the chest or held at the back of the head, providing support for the neck. Curl up, lifting the head and shoulders from the ground and hold for 3 seconds. Start with a total of 10, and gradually work towards performing 20 or 30.
Lie on your back with your hands behind the head. While tightening the abdominal muscles, try to raise one leg a few inches above the ground. Hold the leg here for 2 to 5 seconds and then release it to the ground. Repeat on the other leg in the same manner.
The lower back can be stretched in a variety of poses. For one variation, arch your back and bend forward to touch your toes. For another, lie on your back and slowly pull your knees towards your chest, one at a time.
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Lay on your back and bring your right leg up to a right angle, grasping it with both hands behind the thigh, locking your fingers. Then, take your left leg and place your ankle against the knee. Repeat by switching sides and doing the same procedure with the other leg.
Rest the heel of your affected leg on an elevated surface, such as a curb or step. Keeping the knee straight, rest both hands gently on the thigh. Bend forward at the hips to create a stretch along the back of your thigh.
Lying prone, face down, inhale.Exhale and engage your core. Inhale, lifting your chest and legs off the ground, arching the back into extension. Exhale, lower back to start position. Repeat 5-7x
Lie face up on the floor, with your knees bent and feet planted on the floor. Inhale to prepare. Exhale and slowly tuck your pelvis. Continue to roll your spine off the floor, lifting your hips, while keeping your upper back and shoulder blades on the floor. Inhale to hold at the top of the bridge. Exhale, roll down your spine one vertebrae at a time onto the floor back to start position. Repeat 5-7x
Facing the ground, clasp your hands in front of your face, placing your forearms on the ground in the form of a “V.” Walk your feet back into a plank position, keeping your shoulders directly over your hands, with your pelvis tucked, core engaged, and body aligned. Hold and breathe for at least 10 long breaths, pulling in your stomach and tucking your pelvis more with every exhale.
Standing upright, place your hands on the ground, walking your hands out in front of your feet about two to three feet. Lifting your butt up to the sky, press your heels down into the ground. (If they can’t touch, that’s totally fine, just enjoy the stretch.)
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