Back pain can come in all sizes and shapes. It may flare up after an injury or occur gradually and mysteriously over a period of several weeks or a few months. It may be chronic (long-lasting) or acute (short-lived and sudden.)
Over-the-counter drugs may help with some kinds of back pain, but just potent medications and surgery can fix others.
Sometimes it is difficult to detect the source of your back pain, whereas other times you may identify it with ease. Sciatica is a type of back pain that is easy to identify. Natural remedies may work immediately, so you may not even have to visit your doctor.
Sciatica often begins with a herniated disk in your lower spine. Your vertebrae are cushioned and separated by round, flexible, flat disks of connective tissue. If a disk does get worn down due to years of use or an injury, its center may start pushing out from the outer ring.
If a disk herniates, it may put pressure on the nerves around it, causing severe pain.
Your sciatic nerve is the longest nerve in your body. It begins in your lower back and runs through your buttocks, legs, hips, and feet on both sides. Spinal stenosis and bone spurs may also put pressure on the sciatic nerve in your lower back.
The most common symptom of sciatica is pain radiating from the lower back into the legs or back. The pain often goes down one foot, and may be more intense in your leg than your back. It may intensify when sitting for a prolonged period or standing. It may also be more “active” at night. You may also experience weakness, numbness, and tingling in your foot or leg.
For years, physicians have been treating sciatica with pain relievers and other drugs. But, these drugs come with many side-effects. That’s not all, they do nothing more than just mask the pain.
However, you may improve your symptoms with the help of several exercises that work better than pain relievers and can reduce the irritation and inflammation in your sciatic nerve.
Stretches to Relieve Sciatica
The following stretches work great against sciatica. They can help lower the inflammation in your sciatic nerve as well as help you move freely again. They may be hard to do at first, but they’ll get easier as you get used to them.
You need to do them on a flat surface.
– Stretch One
Lie on your yoga mat on the floor with your aching leg bent and crossed over the other. Next, pull that leg towards the chest until you feel a gentle stretch. You should stay in this position for thirty seconds. Next, take a short break and do a few repetitions.
– Stretch Two
Lie on your yoga mat on the floor with one of the knees bent. You shouldn’t lift the buttocks off the floor. Then, cross your bent leg over the other thigh. Afterwards, pull it to the chest. Stay in this position for thirty seconds. Finally, do a few repetitions.
You can do both stretches anywhere and at any time. They’ll help relax your muscles and boost blood flow to the affected area, which may alleviate the pain and speed up your recovery.