First and foremost we should explain what sciatica is, in order to understand what causes the pain. You experience sciatica when your sciatica nerves cramp, which causes sharp pains in your legs and backside. The pain can be so bad that walking becomes difficult.
According to specialists sciatica can be caused by injuries, infections and muscle problems amongst other things. Sometimes the cause is unclear. It’s best to consult a doctor, but alongside that, you can try these exercises:
1. Standing Piriformis stretch
Stand up straight and place one foot over the opposite knee. Lower your hips as though you were going to sit down on a chair. Hold this until you feel your mucles start to stretch, then repeat on the opposite side.
2. Lying Piriformis stretch
This is the same process as the first stretch, except you do the exercise lying down. You push the leg that has your foot on the ground backwards towards your chest, so that the opposite leg stretches.
3. Hip stretch
Lie straight on your back. Bend your right knee so that it points to the ceiling. Then turn the knee in the opposite direction (left) so that it is above the other. Try to have your upper body pointing straight towards the ceiling in the meantime.
Take a mat that’s slightly softer than the floor. Sit on your knees. Stretch one leg out straight behind you and let your lower body fall forward. You will definitely feel this stretch, which is a sign that it’s helping. Do this several times so that the pain decreases each time.
5. Crotch stretch
Sit on the floor and stretch your legs out as far to each side as you can. Lean forward as far as you can, until you feel the stretch. Hold this position.
6. Hip lift
This is a really easy exercise. Balance on all fours on a mat or the floor and lift one leg out behind you so that your heel points up towards the ceiling. Then lower it again and repeat. Do this around five times and then switch legs.
7. Sitting stretch
Take a chair and sit upright. Lift one leg and place it so that the heel goes past the knee. Then lean forward so that it pulls into the buttocks and back thighs.
Whether theses stretches will help you or not depends on how often you do them and how bad the pain is, but they definitely helped noticeably relieve my pain. Please share these tips with your friends.
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