When it comes to muscle strengthening and flexibility the most important thing is good stretching. If we regularly do stretches we can prevent all the most common types of body pains and aches and improve back, hip and sciatica pain. Stretches help you with the discomfort and improve mobility and flexibility, as long as you do them correctly. However, before we tell you the 5 most beneficial stretches for relieving sciatica pain, let’s see what are the most common causes and symptoms of this common ailment.
Sciatica pain occurs when there’s an inflammation of the sciatic nerve, the longest nerve in our body that goes all the way from our lower back to the foot. There are a number of things that can trigger an inflammation and pain but the most common are:
- Degenerative disc disease
- Piriformis syndrome
- Lumbar herniated disc
- Sacroiliac joint dysfunction
- Lumbar spinal stenosis
- Isthmic spondylolisthesis
- Muscle strain
Sciatica pain can happen suddenly or gradually increase over time and it usually radiates from the lower back to the thigh and sometimes down one leg. It’s usually felt on one side of the body and if you have it you’ll probably feel some of the following symptoms: lower back pain, constant intense pain in the buttocks or leg on one side, sharp searing pain, numbness and weakness down one leg, painful toes and so on. The pain is usually not so severe when you’re laying down as it is when you’re standing or moving and it almost always affects just one side of your lower body.
5 Stretches for sciatica pain
Wide forward pose
You can do this sitting or standing. If you’re standing place your feet apart and propel yourself forward until your fingers touch the floor. If you’re doing it sitting down, place your legs as widely apart as you can and reach for your toes with your hands.
If you’re familiar with yoga you should be familiar with this pose as it’s quite popular. Get on your knees and place the knees hip apart. Your palms should be facing forward on the lower back. Bend like a camel by pushing your hips up and forward. If you can, touch your heels with your palms or at least go as low as you can.
For this pose you should get on all fours and make sure your knees are as far apart as possible. Start by moving your hips forward and then your head and chest towards the floor.
Sit down on the ground and open your knees but keep your toes touching each other. Straighten your back and press with both hands on your knees until you feel the stretch.
Wide Side Lunge
Stand up with a wide stance and point your toes forward. Bend down and try to touch the floor with your fingers.