10 Stretching Exercises To Relieve Sciatica Pain
If you're dealing with sciatica pain, try these easy stretching exercises.
Sciatica is a medical condition characterized by a leg pain that starts in the lower back, travels through the buttock and down the large sciatic nerve in the back of the leg. Most of the time, it is due to a spinal disc herniation pressing on one of the lumbar or sacral nerve roots. According to scientists, approximately 40% of people deal with sciatica pain at one point.
Most of the people who deal with this condition turn to medications to relieve the annoying pain. Nonetheless, the treatment has to be sustained with specific exercises and physical activity. It may seem illogical, but exercise is better for relieving the pain than bed rest and inactivity may even make things worse.
We've put together a list of exercises that help relieve the sciatic pain. Have in mind that you'll need to see your doctor before performing any physical exercises.
1. Standing Piriformis Stretch
This exercise will be performed standing up. Place your hurt leg over the knee of your other leg, lower your hip at 45 degrees, then tilt your torso and extend your arms parallel with the floor. Maintain your spine straight and remain in this position for 30-60 seconds, then do it again with your other leg.
2. Supine Piriformis Stretch
For this exercise, you will need to lie down on the floor and tilt your knees. Cross one leg towards your chest, holding your knee with one hand and your ankle with the other. Draw your leg upfront, making sure it is the same angle with your ankle, and remain in this position for 30 seconds.
3. Outer Hip Piriformis Stretch
Lie down on the floor, bend the leg that hurts, aligning your foot with the other knee. While touching the floor with your knee, put your left hand on your right knee, raise the right arm and bring in down on the floor, with your shoulder touching the ground. Stay in this position for 20 seconds, then repeat with your other leg.
4. Supine Piriformis Side Stretch
For this exercise, you will need to lie down, keep your back straight and your legs flat. Tilt the hurt leg up, and bring your foot on the outside of the other leg, near to the knee. The knee of the hurt leg has to be in the middle line of your body. Stay in this posture for 30 seconds and repeat with your other leg.
5. Short Adductor Stretch
Sit down and put your feet in front of you. Hold your ankles with the opposite hands and push down your knees. Stay in this position for 30 seconds, then take a minute to move your legs.
6. Side-Lying Clam
For this exercise, you will have to lie down on the side. Bend your legs in an L shape, keeping one foot on the other and your legs parallel. Raise your top knee and keep the posture for a few seconds. Repeat this 15 times, then change the side.
7. Hip Extension
Put your hands and your knees on the floor, making sure that your palms are on the same line with your shoulders. Keep your knee tilt and raise the leg as high as you can, lower it and repeat the move 15 times.
8. Long Abductor Stretch
Sit down on the floor and extend your legs out and far apart. Tilt your torso and put your hands on the floor up front, feeling the ground with your elbows. Stay in this position for 20 seconds.
9. Seated Stretch
For this exercise, you will need to sit down on a chair and cross the hurt leg over the other. Keep your back straight and your chest upfront, inhale twice and bend slowly. Stay for 30 seconds, then repeat with the other leg.
10. Bottom Stretch
For this exercise, you will have to stay on all four. Place one foot under your belly and bend it toward the opposite side near to your hip. The knee has to be directed toward your shoulder. Touch the floor with your forehead and extend your other leg, keeping your pelvis straight and your hips close to the ground. Stay in this position for 30 seconds and repeat 3 times.