Sciatic pains are so excruciating that most patients have difficulty getting up. Sciatic pains can be caused by injuries, ruptured disks and a medical condition known as spinal stenosis which is basically the narrowing of the spinal canal. Sciatica mainly affects the lower back and hips. Specialists recommend that anyone with sciatic pains does stretches and exercises that rotate the hips as moving parts that have difficulty moving is the only way to deal with the pain. In this article, we will be looking at the best sciatica exercises and stretches.
The first one is the sitting pigeon pose. You need to start by sitting on the floor with yoir legs stretched before you. You will then bend your right leg until your right ankle is on top of your left knee and bend your upper body to lie on your right thigh. You should then hold this position for a number of seconds and then alternate with your left leg.
Secondly, we have the reclining pigeon pose. Anybody who does yoga is familiar with this pose. The reclining pigeon pose is recommended for you if you are new to sciatica exercises. You will need to lie on your back first. You should then bring your left leg up to a right angle and clasp both your hands behind the leg. While still on this position, lift your right leg and place your left ankle at the top of your right knee. This position will stretch the piriformis muscle which presses the sciatic nerve when inflamed thereby causing pain. You should then repast this exercise with your right leg. Be sure to see page here!
Thirdly, we have the sitting spinal stretch. Sciatica pain can at times be caused by the compression of vertebrae in the spine and this exercise will help relieve the pressure on the sciatic nerve thereby alleviating pain. You should start by sitting on the floor with your legs extended before you. You should then bend your right knee until your right foot lies completely flat on the floor just outside your left knee. The next thing you need to do is place your left elbow on your right knee so you can rotate to your right with ease. You should do the same for the left leg. You can also watch this video at https://www.youtube.com/watch?v=WSWPgFkUUeU for more facts about health.
It is important to note that some sciatic stretches at https://stretchcoach.com/articles/sciatica-stretches/ could cause more harm than good which is why you need to consult your therapist before you start any exercise. Some exercises require flexibility, which you may lack and some of them are not for beginners. Your therapist should show you those that will work for you.