Sciatica causes unbearable pain. People who have experienced it know this. Sciatica can be caused because of: body injuries, spinal stenosis, a ruptured disk, etc.
In case of nerve pain, doctors first need to examine the hips and the lower back. Stretching will help your hips rotate so that you could be relieved from the pain.
Still, the pain can be quite bad as it usually spreads in the feet and the lower limb. The sciatic nerve connects the spine and the femur which causes this type of problem.
This is the most necessary muscle we need to move the hips, upper legs and feet. There is also a condition called piriformis syndrome which appears when the sciatic nerve stretches through the muscle which later causes pain in the hips as well as lower back.
Sciatic nerve pain appears very often. 40% of people experience it sometime in their life. People can’t stand the pain so they start taking muscle relaxants, ketoprofen, aspirin etc.
The best thing a person with this kind of pain can do is to perform exercises which are specific and can offer you amazing results. You can also walk a lot.
Still, before you decide to perform these exercises, consult with a specialist.
It’s called Standing Piriformis Stretch. First, you have to stand up. Place the leg that hurts you over the knee of the other leg. The hip has to be lowered at 45 degrees. The torso has to be tilted and the arms extended and aligned with the floor.
The spine should be straight. Remain in this position from 30 to 60 seconds. The same has to be done with the leg that doesn’t hurt.
Its name is Supine Piriformis Stretch. You have to lie down with tilted knees. One of the legs should be crossed and then make it closer to the chest. Hold the knee with one hand. Use the other for the ankle.
The leg has to be drawn upfront while it is at the same angle the ankle is. Remain in this position for 30 seconds. The bottom and the glutes should feel like they’re extended.
The exercise is called Outer Hip Piriformis Stretch. You have to lie on the floor. The leg that hurts you has to be bent. Make the foot become close to your other knee. The knee has to touch the floor. The leg has to be tilted on the other side.
Then, you should use the left leg and extend it. The right hand has to be on your knee. The left hand has to be raised. The shoulder should touch the ground. After that, the arm has to be lowered on the side which is the opposite of the knee. Remain in this position for 20 seconds. The same has to be done with the other leg.
The name of the exercise is Supine Piriformis Side Stretch. You also have to lie down for it. The leg which hurts should be tilted up. The foot has to be on the outer side of your other leg, but close to your knee. Make sure the knee of the leg which hurts is in the middle of your body.
The hips and the shoulder shouldn’t be raised. Remain in this position for 30 seconds. Repeat the same movement with the other leg. This should be repeated 3 times.
The name of this exercise is Short Adductor Stretch. Sit down and make sure the feet are in the front. The right ankle should be held using the left hand and the left ankle should be held with the right hand. Push the knees towards down. Remain like this for 30 seconds. You can also use the legs so that you can wave with them.
The exercise is called Side-Lying Clam. Make an L shape with the legs. The feet should be close to each other. The legs should be kept in a parallel. The body and the spine shouldn’t be tilted. Keep the hip which is hurting you high. Then, the top knee should be raised. Remain like this for several seconds. Do 15 repetitions.
The name of this exercise is Hip Extension. The hands and the knees should be on the floor. Make sure the hands are aligned with the shoulders. The knee should be tilted while the leg that hurts is raised. After this, put the leg down and do 15 repetitions.
This is an exercise called Long Abductor Stretch. Sit down. Extend the legs and keep the torso tilted. The hands should be in front of you. Your elbows need to touch the floor. Remain in this position for 20 seconds.
It’s an exercise called Seated Stretch. You will do it on a chair. The leg that hurts should be crossed over your other leg. The chest have to be in the front while the back is straight. Inhale deeply. Bend a little bit and do this slowly. Remain in this position for 30 seconds. The same should be repeated with your other leg.
It’s an exercise called Bottom Stretch for the Piriformis Muscle. Make sure you’re on all four. The foot of the leg that hurts should be placed under the belly. It should be bent toward the opposite side. Make it become close to the hip. Direct your knee towards the shoulder.
Use the forehead to touch the floor. The other leg has to be extended. The pelvis has to be straight. The hips have to be pushed to the ground. Remain in this position for 30 seconds. Make 3 repetitions.
It’s an exercise called McKenzie Press Up. Lie down with your face towards the ground. Use any side for head relaxation for 2 or 3 minutes. Use the elbows to lean on them.
Breathe inside and out deeply for several times. After this, go down again. Relax for 2 or 3 minutes.