12:35 AM
One of the best techniques to relieve the agony of Sciatica is with stretching exercises. Since most cases of Sciatica stem from muscular imbalances or poor posture (which regularly ends in muscle imbalances over time), stretching can help you to balance weak muscles and release the strain to tight or contracted muscles.
Here are a couple of the most effective stretching exercises for Sciatica that I've seen.
Piriformis Stretch - Your Piriformis is a muscle located deep within your pelvis. When it becomes too tight it can clamp down on your Sciatic nerve and cause pain in your hips or butt. This stretch will help to release the Piriformis.
Sit on the floor with both feet flat on the floor in front of you and knees bent. If you're feeling agony on your left side, take your left leg and cross it over your right leg. Then grab your left leg with your arms and pull it close to your chest.
When you do this, you may feel a stretching sensation in your buttocks. This is your Piriformis muscle. Hold this pose so long as you are feeling comfortable doing so and repeat daily until the pain subsides.
Cobra Stretch - We frequently spend the majority of our days sitting, and many of us do not have good posture while we do it. This can lead to muscles that naturally pull us forward and inspire us to slouch and cause back trouble. This yoga pose helps to pull your muscles in the other direction and can undo some of the consequences of sitting all day.
To do that stretch, lie on the floor on your belly. Then simply place your hands on the floor at roughly chest-level and then lift your chest and shoulders off the ground. Think of this as slowly peeling your body off the floor. Lean your head back while keeping your hips and legs flat on the floor. This stretch will help to open up your back and stretch the muscles that usually make you slouch forward.
Swan Dive and Flat Back - Another problem that seems to cause Sciatica is when the Sciatic nerve gets pinched or caught somewhere along its course through the body. This next yoga stretch essentially tightens the nerve and can pull it free of any type of kink that it could have gotten stuck in.
Begin by standing with your back straight and your feet together on the floor. Now raise your hands above your head and touch them together with elbows straight. Then lower your arms and bend at your hips to try to touch your feet.
If you are like most people, you won't actually be able to touch your toes. At least not so far , anyway. Also try and keep your back flat and straight. It is more vital to keep your back flat and straight than it is to touch your feet. If you continue with this over time , your pliability will increase and you'll eventually be flexable enough to touch your toes. You should feel this stretch in your lower back and hips.
These three stretching exercises will help you loosen up your Sciatic nerve and relieve the pain you are feeling. These do take some time, generally, to notice any results so stick with them for a couple of weeks if required, and you'll find your pain going away.
Here are a couple of the most effective stretching exercises for Sciatica that I've seen.
Piriformis Stretch - Your Piriformis is a muscle located deep within your pelvis. When it becomes too tight it can clamp down on your Sciatic nerve and cause pain in your hips or butt. This stretch will help to release the Piriformis.
Sit on the floor with both feet flat on the floor in front of you and knees bent. If you're feeling agony on your left side, take your left leg and cross it over your right leg. Then grab your left leg with your arms and pull it close to your chest.
When you do this, you may feel a stretching sensation in your buttocks. This is your Piriformis muscle. Hold this pose so long as you are feeling comfortable doing so and repeat daily until the pain subsides.
Cobra Stretch - We frequently spend the majority of our days sitting, and many of us do not have good posture while we do it. This can lead to muscles that naturally pull us forward and inspire us to slouch and cause back trouble. This yoga pose helps to pull your muscles in the other direction and can undo some of the consequences of sitting all day.
To do that stretch, lie on the floor on your belly. Then simply place your hands on the floor at roughly chest-level and then lift your chest and shoulders off the ground. Think of this as slowly peeling your body off the floor. Lean your head back while keeping your hips and legs flat on the floor. This stretch will help to open up your back and stretch the muscles that usually make you slouch forward.
Swan Dive and Flat Back - Another problem that seems to cause Sciatica is when the Sciatic nerve gets pinched or caught somewhere along its course through the body. This next yoga stretch essentially tightens the nerve and can pull it free of any type of kink that it could have gotten stuck in.
Begin by standing with your back straight and your feet together on the floor. Now raise your hands above your head and touch them together with elbows straight. Then lower your arms and bend at your hips to try to touch your feet.
If you are like most people, you won't actually be able to touch your toes. At least not so far , anyway. Also try and keep your back flat and straight. It is more vital to keep your back flat and straight than it is to touch your feet. If you continue with this over time , your pliability will increase and you'll eventually be flexable enough to touch your toes. You should feel this stretch in your lower back and hips.
These three stretching exercises will help you loosen up your Sciatic nerve and relieve the pain you are feeling. These do take some time, generally, to notice any results so stick with them for a couple of weeks if required, and you'll find your pain going away.
About the Author:
If you'd like to learn more about signs and symptoms of Piriformis Syndrome, a common cause of sciatica, please read this article on sciatic nerve treatment for more.
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