Exercises For Sciatica Pain

The sciatic nerve is large – it starts in the lower back and ends in the leg. But don’t confuse sciatica with “sciatica.” Sciatica pain is the term we use to define pain in this area, not a disease in itself. Today, we will present you some exercises for sciatica pain with proven effectiveness.

What is sciatica pain?

Sciatica pain is a symptom that warns us that there is a problem with the sciatic nerve. It usually manifests itself in the form of intense pain, accompanied by numbness and tingling.

Middle-aged people (30-50 years old) are the group most vulnerable to sciatica. The main causes that lead to the development of this pain are the general deterioration of the body, the increased physical effort or a sudden accumulation of pressure.

Sciatica pain usually worsens during the night, after the patient has spent hours in the same position (either standing or sitting), walking, or bending his back.

Here are some other potential causes:

• Disc herniation
• Degenerative arthritis
• Vascular disorders
• Tumors that compress the nerves of the spinal cord
• lesions
• Infections
• inflammation

The main symptoms of sciatic neuralgia are:

• Pain in the lumbar region, which may radiate to one or both legs
• A feeling of weakness in the muscles of the legs, buttocks and toes
• Extreme discomfort from sneezing or coughing
• Increased intensity of pain in stretching or bending
• Tingling or numbness in the legs
• Impossibility to sit down for long periods of time

The best exercises for sciatica pain

If you are already experiencing sciatica pain, you certainly know that this problem is a nightmare and you would like to feel good again. Sciatica pain is debilitating and it is difficult for you to adopt a position to stop the cramps.

Fortunately, we have several ways to prevent and relieve sciatica pain. These include physical exercises, the most useful being:

Pilates

The next exercise should be performed very slowly. Listen to the signals your body sends you. Of course, this does not mean giving up exercise as soon as you feel pain or discomfort. But you should not put too much pressure on the lumbar region.

• Lie on your stomach on a mattress or on the floor.
• Put your hands in front of your head and stretch your legs so that they are straight.

• Raise your right leg, raising your right hand at the same time.
• You will also need to lift your head a little, but your torso should not leave the ground.
• After raising your arm and leg as much as you can, hold the position for three seconds, then return to the starting position.

Do the same with your left foot and right arm. Repeat ten times with each part of the body. This exercise will help relieve sciatica pain, but remember that you need to be consistent. It won’t work if you only run it from time to time.

Stretching your back

Relieve sciatica pain with this simple exercise, standing straight with your feet close together. Then bend over as if you wanted to touch your toes, as in the photo above. Try to touch the floor, not your toes. If you can’t, stretch as much as your body can.

During this exercise, your back will form a kind of “arch” that will stretch your muscles and sciatic nerve. To return to the starting position, you will need to slowly lift your back. Otherwise, you may feel dizzy or have a drop in blood pressure.

After you finish the first half, do five more. At every opportunity, try to get on with your arms.

Stretching your legs

The sciatic pain starts in the lumbar region and crosses the legs. For this reason, it is advisable to stretch your legs when you are affected by sciatica pain. You have several options:

• You can, for example, lift your right leg on a table or chair and keep your left leg perfectly stretched.
• Stretch your hands forward so that you touch the tips of your right toes (or try to get as close to them as possible).
• Hold this position for a few seconds, then return to the starting position.
• Perform three repetitions.

By performing this exercise, you will stretch your lumbar region and buttocks and you will be able to relieve sciatica pain.

Exercise for the lower back

Sciatica pain can paralyze you for several minutes due to its high intensity. For this reason, it is important to stretch your lumbar area immediately after the onset of pain.

• Lie on your back on a mattress or directly on the floor.
• Stretch your legs and cross your arms. Then extend your arms along your body and make sure your palms are facing down.

• Bend your knees, but keep the soles of your feet on the ground.
• Gently tilt both knees to the right until they touch the ground.
• Try not to raise your shoulder or left arm.
• Hold this position for a few seconds.
• Return to the starting position, then train the other half of the body.
• Perform five repetitions.

Stretching the hamstring muscles

The pain caused by the sciatic nerve can radiate, reaching right to the foot. The following exercise will help you relieve the pressure you are experiencing.

• Sit on the floor with your back straight and your legs outstretched forward and apart.
• Turn your shoulders to the right and lean forward, as if trying to touch the tips of your right toes.

• The head should touch the right knee.
• Hold this position for a few seconds, then return to the starting position.
• It also trains the left side of the body.
• With each repetition, try to stretch more than before.

Waist length

This last exercise will relieve the sciatic pain because it directly trains the affected area.

• Lie on your back on a mattress or directly on the floor, bend your knees and bring them as close to your chest as possible.
• Grasp your feet with your hands to hold your knees in place. In essence, you will adopt the fetal position.
• Put a little pressure on your knees.
• Release your legs and stretch them.
• Repeat this exercise several times.

If you are experiencing this potentially debilitating problem, frequently practice some of these exercises to relieve sciatica pain. You will need willpower and consistency, but they are extremely useful!