The term sciatica itself defines some basic symptoms of leg or lower back pain which usually happens from lower back to the lower leg. This may happen due to compression of large sciatic nerve in lumbar spine. Sciatica pain may vary from just annoying to unbearable as it can be happened either frequently or constantly. Still there are few exercises which help you to get relief from sciatica pain.
You can do perfect combination of different exercises including stretching, strengthening and aerobic for a better treatment. Make sure to accomplish these exercises regularly in order to strengthen your muscles for better back support. This entire procedure may help you to quickly recover from the pain.
Here Are 5 Simple, Gentle And Easy Exercises To Get Relief From Sciatica Pain:
1. Prep Stretch
While doing this exercise, you must have to simply lie down, bend knees and keep your heels under your knees. After that, make sure to keep your hands in front of your thighs, then slide your hands to the starting place of your leg and finally push heel of your hand in bottom of leg bone.
You just need to lift up your right leg and simply cross over your left leg. Make sure to hold at the back of your thighs and then simply push your both legs in your hands.
While performing, ensure to hold deep breaths and repeat the exercise on opposite side.
2. Knee To Chest Stretch
This is one of the simplest and easiest ways to enhance overall flexibility of your lower back which helps you to ease sciatica pain. You must have to lie down on your back, keep flat cushion under your head, bend your knees and keep your feet hip-width apart in a straight position. Make sure to keep your upper body relaxed & stress-free while keeping your chin tucked in. In this stretch, you must have to bend your knees near your chest and hold it for some time with controlled deep breaths using your hands. After doing this for few days, you may gradually boost up number of this stretch. Repeat this exercise with alternative legs for better results.
3. Low Lunge
In this exercise, you have to start it as runner’s lunge position. Keep your right leg forward while keeping your knee bend over ankle and left leg on ground on your foot. After that, make sure to gradually lift up your upper body and then lightly rest your hands on the right thigh. You must have to slightly bend your hips forward while keeping your right knee at the back toes and then feel complete stretch in left hip flexor. Ensure to hold in the same position for about 20-30 seconds and repeat this exercise on the opposite side.
4. Sciatic Mobilising Stretch
While doing this exercise, you must have to lie down on your back on the mat or carpet. Make sure to put flat cushion under head. Bend your knees and place your feet straight as well as hip-width apart. In this Sciatic Mobilising Stretch, you must have to bend on knee in the direction of your chest and hold hamstring for at least 30 seconds using your hands while taking deep breaths. Ensure to straighten your knees while keeping your foot towards you. Repeat this exercise to the alternative legs as per your comfort.
5. Back Extensions
In this back extension exercise, you just need to lie down on your stomach on the mat or carpet. After that, lift up yourself on the elbows while extending your spine and keeping shoulders neck as well as back long. You just need to simply push down your hands while arching your back. Feel complete stretch in the stomach muscles while taking deep breaths. Hold in the same position at least 10 seconds and then return back to starting position. Repeat this exercise for appropriate results.