If you’ve never tried stretches you probably don’t know how beneficial they can be, especially if you suffer from sciatica. Sciatica can be extremely painful and uncomfortable, but doing stretches can ease it and make your life pain-free. As it’s the longest nerve in the body, it’s not uncommon for the pain to be felt from the back all the way down to the knees.
When it strikes it can cause difficulties in performing the most menial tasks, like grocery shopping and gardening. If you want to eliminate the pain and discomfort, here are the best stretches for you.
Get a yoga mat and lie down on it. Place a pillow under the head and bend the knees. Bring in one knee to your chest and grab it with both arms. Slowly start extending the leg up until you count to 30 and bring it back to starting position.
The other leg should be as straight as possible. Make three repetitions with each leg and make sure you take deep breaths while you do it.
Knees to Chest Stretch
You’ll need the yoga mat again. Get down on your back and place a pillow under the head like for the previous exercise.
Now grab both your knees with your hands and slowly bring them in to your chest. Stay in this position for half a minute and let go. Three reps are enough. Again, focus on deep breathing.
Lie down on the yoga mat and place a pillow under your head. Bend both legs at the knee and cross one leg over the other knee.
Grab the thigh of the leg that’s not crossed and gently pull it towards your chest until you feel the stretch in your other leg’s buttocks. Hold it like that for 30 seconds and release. Three reps for each leg are enough.
Cat Camel Stretches
Get down on all four and position your arms so that they’re directly under your shoulders. Your knees should be aligned with your hips. Put a pressure on the abs and push your back up to make an arch. For better results point your head down facing the mat under you. Stay in this position for 10 seconds and release.
Now lower your middle back into a reversed arch, keeping the head up. Stay in this position for another 10 seconds and release. Repeat both parts of the stretch 12 times.
Standing Hamstring Stretch
Stand up and put your feet together. Place a bench or a table in front of you. Lift one leg and place its heel on the table/bench in front of you. Keep the legs straight but make sure you don’t lock the knees. Bend forward at the waist with your spine straights.
When you feel the stretch at the back of your lifted leg you’ve reached the desired position. Stay in this position for half a minute, releases and repeat it 3 times for each leg.
Two Knee Twist
Get down on your back and bend your legs at the knees. Place a pillow under the head for support. Spread out your arms in a T shape and make sure your shoulders are flat.
Start rotating your knees slowly to the left and as soon as you feel a stretch stop. Stay in this position for 1 minute and release. Rotate the knees to the other side and repeat the stretch three times at each side.