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Sciatica is a debilitating nerve condition in which the sciatic nerve gets compressed and causes unbearable pain. The sciatic nerve runs from the lower back, to the buttocks, thighs and right down to the toes.
The condition can occur due to an injury, pregnancy, herniated disc or trauma to the lower back. While the condition is not serious, it severely affects the person’s mobility and keeps him bedridden for days.
The pain is waxing and waning and can resolve on its own. People can suffer from the condition for years. The typical symptoms of sciatica are tingling, pain and numbness in the thighs, buttocks and legs. Sciatica can be effectively treated and resolved with diet modification and exercises. Thus, surgical intervention is negated.
Exercises for Sciatic Nerve Pain
Sciatic nerve pain exercises involve basic stretching exercises that have been inspired from yoga and Pilates.
Stretching
Start the series of sciatic nerve exercises with stretching. Sit with your back straight on an exercise mat. Now extend your legs out in front of you, keeping you soles and toes pointing upwards. Now gradually bend forwards and try to touch your toes.
Photo Credit: Thesciaticafix.com/sciatica-alternative-treatment-exercises-for-sciatic-nerve/shutterstock_72339925/
You can also do this exercise with your legs stretched forward in a V-shaped position. Repeat this exercise 4-5 times. Do the same exercise standing up. Stand straight and without bending your knees, try to touch your toes. Go down gradually depending on your comfort level.
Crunches and Sit-Ups
The traditional crunches and sit-ups that are done to tone the abs and core region also work wonders for sciatic nerve pain. This is because they strengthen the abdominal, core and lower back region, thus minimizing the chances of nerve compression. Try to do two sets of crunches and sit-ups every day.
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Hamstring Stretch
Lie down on the floor with your knees bent. Now raise one leg high up in the air. Loop a resistance band around your toe and pull the toe down towards you such that you feel the stretch in the hamstrings. This exercise works well in reducing the pressure of tight hamstrings on the sciatic nerve, thus giving relief from pain.
Also Read
4 Effective Remedies For Sciatic Nerve
Pregnancy And Sciatica Relief
How To Deal With Sciatica During Pregnancy
The Top Causes Of Lower Back Pain
Photo Credit: Exercise.about.com/cs/flexibility/l/blstretch.htm
Hamstring Curls
Hamstring curls are another effective exercise. Lie down on your stomach with your palms near your head. Now slowly lift one leg and curl the lower part of the leg towards the buttock. Repeat on the other leg. Once you have perfected the exercise, try to add ankle weights and do the exercise. The ankle weights will further tone up the hamstrings.
Photo Credit: Health.howstuffworks.com/wellness/diet-fitness/exercise/leg-exercises-tb2.htm
Cardio
Cardio is essential in order to get relief from sciatic nerve pain. Incorporate a brisk walk in your daily regime. This exercises the entire leg muscle and strengthens the lower back. It may also take the pressure off the nerve, giving you instant relief.
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Good Posture and Ergonomics
One of the best ways of preventing an attack of sciatica is to follow good posture at all times. Sit straight and maintain an erect back. Be careful while lifting. If you are suffering from sciatica, do not pick up anything heavy as this will strain and injure your lower back.
Photo Credit: Thesciaticnervepainrelief.com/sciatic-nerve-exercises/
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