Sciatica is a term used to describe pain triggered by sciatic nerve irritation. Things that irritate the nerve can lead to pain that can range from mild to severe.
Sciatic nerve pain is often triggered by a compressed nerve in the lower spine. The pain may run from your low back all the way down to the back of your leg.
Many people often use antidepressants, aspirin, muscle relaxants, acetaminophen, or ketoprofen to alleviate the pain.
But, you can relieve the pain by performing some simple stretches on a regular basis.
Eleven Stretches to Ease Sciatic Nerve Pain:
– McKenzie Press Up
Lie on the floor with the face down. Rest the head for a couple of minutes.
Place the hands on either side of the head and the forehead on the floor. Stay in the position for 5 minutes.
Next, rise up onto the elbows and place the forearms flat on the floor. You should lift the chin slightly and stay in the position for 5 minutes.
– Seated Stretch
You must sit on a chair and then cross your affected leg over the other leg’s knee.
Next, you should bring the chest forward as well as bend slightly forward. Keep the spine straight.
You should hold for a few breaths before switching legs.
– Bottom Stretch for Your Piriformis Muscle
Place the affected leg’s foot under the stomach.
Afterwards, curl it toward the opposite side, pointing with your knee toward your shoulder.
Touch the floor with the forehead as well as lean your forearms on the floor for support. Keep the pelvis straight. Hold for thirty seconds.
– Supine Piriformis Side Stretch
Lie down with the back straight as well as the legs flat.
Tilt the affected leg up and place your foot on the outer side of your other leg. Make sure it’s close to your knee.
Slowly pull the affected leg’s knee across the midline of your torso with your opposite hand. You should loosen up the stretch in case you feel pain.
Stay in the position for half a minute before switching legs. Do 3 reps.
– Hip Extension
You should place the knees and hands on the floor. The hands should be in line with the shoulders.
You must tilt the weight off your affected leg as well as raise your leg up toward the ceiling. Do fifteen reps.
– Side-Lying Clam
You should lie on the side, with your legs bent backward and your affected hip on top.
Make sure the legs are parallel to each other. Your body and spine shouldn’t be bent.
Next, raise the top knee. Hold for a while and then do fifteen reps.
– Short Adductor Stretch
Sit down and put your feet together in front of you. Hold the left ankle with the right hand and the right ankle with the left hand.
Slowly push downward with the knees with the intent to touch the floor with them.
Stay in the position for thirty seconds.
– Long Abductor Stretch
Sit down and stretch your legs straight out and as far apart as possible. Place the hands on the floor and bend the torso upfront.
Try to touch the floor with the elbows.
You should stay in the position for 20 seconds.
– Outer Hip Piriformis Stretch
Lie on the back and bend your affected leg upward. Just place the foot close to the back of your other leg’s knee.
Afterwards, tuck the foot behind your other leg’s knee as well as twist your leg to the opposite side. Make sure your knee faces or touches the floor.
Place your hand that’s on the side where your knee is (in case you want to stretch the left leg, place your right hand on your knee) as well as raise your other arm in the air.
Begin to lower the other arm toward the opposite direction of your knee. Try to touch your shoulder to the floor.
Hold for around half a minute before switching your legs.
– Standing Piriformis Stretch
Stand up and place the affected leg over the knee of the other leg. Lower the hips toward the floor at a forty-five-degree angle and bend the standing leg’s knee adequately.
Keep the spine straight, while leaning forward with the torso and extending the arms parallelly to the floor.
Stay in the position for thirty to sixty seconds before switching legs.
– Supine Piriformis Stretch
You need to lie down with the knees bent. Cross the affected leg over the other one and bend it upwards toward the chest.
Grab the ankle with one hand and the knee with the other hand.
Next, pull toward the shoulder that’s in line with the ankle.
Stay in the position for thirty seconds.