Hi people we all deal with lower back pain every now and then something you do subconsciously like sleeping in the wrong position can leave you sore the next day but sciatic pain is different it originates in the lower back but doesn't stay there the pain quickly radiates to your buttocks down one or both legs and sometimes all the way to your toes instead of a dull soreness or aching back you might be feeling a searing pain overtake the entire back side of your body and legs this may make you think something is very wrong and that series treatment as needed but your healing actually starts at home and you may never need anything more than a few back stretches and core exercises to overcome sciatic nerve pain.
in today's article will tell you the best exercises that can help ease the pain from nerve Glides glute Bridges butterfly stretch Cobra pose to back extensions and more until the end to learn about all of them.
1- Knee to chest stretch:This exercise can help alleviate pain and inflammation associated with lie on your back on the floor or on an exercise mat put a flat cushion or book under your head next bend your knees placing the soles of your feet flat on the floor keeping your torso relax been one knee towards your torso and pull it towards you with your hands don't pull it too far if it feels uncomfortable back off a little bit hold this stretch for 20 to 30 seconds repeat on the other leg repeat on both legs up to three times is this exercise are part of your regular workout routine hasn't proven to be beneficial for sciatic pain tell us quickly Down Below in the comments section.
2- Nerve Glides:This exercise helps improve flexibility but be careful of stretching the nerve the more symptom-free movement you have in your legs the better be cautious though because stretching a nerve May irritated and cause more pain by doing nerve Glides you increase the range that your nerves can glide in your body the more flexible and loose they are the less likely they are to cause pain irritation Begin by lying on your back with your left foot on the ground and your right knee pulling in towards your chest while flexing your right foot then extend your leg and point your toes straighten your leg as high as you can without causing a pulling sensation repeat at least 10 times avoid the classic hamstring stretch with the toes pulled toward you as this will pull aggressively on the sciatic nerve if you want to stretch out your hamstrings make sure to point your foot.
3- Dead bug: An important part of relieving sciatica is increasing your core stabilization dead bug is a fantastic exercise to increase your core strength and stability lie flat on your back with your arms extended towards the ceiling then lift your legs and bend your knees at 90 degrees so your legs are parallel with the floor engage your core and draw your belly button in to get your back it's flat against the floor as possible slowly lower your right arm behind your head and extend your left leg forwards at the same time healing as you go keep going until your arm and leg are just above the floor be careful not to raise your back off the floor then as you inhale slowly return to the starting position and repeat with the opposite lamps aim for 3 sets of five to 10 reps on each side or just keep going until the shaking in your abs gets to be too much.
4- Lower back twist:This exercise dig deep into your gluteus muscle group start by lying on your back with your knees bent and your feet flat against the floor extend your arms out to the side and a t position keep your shoulders against the floor as you move through this stretch and tighten your core to support the upper spine and shoulders lying on the ground gently rock your knees side to side beginning to warm the muscles then drop your niece to one side if they can touch the ground that's fine but be sure to do so without lifting the opposite shoulder from the ground if you need to bolster that's fine hold for 20 to 30 seconds before switching the other side.
5- Butterfly stretch:This simple stretches stretches for groin in inner thigh it's great for relieving sciatic pain get into a seated position bend your knees and bring the soles of your feet together hold your feet with your hands and rest your elbows on your knees allow your knees to fall toward the ground while keeping your back straight you can apply gentle pressure on the inner thigh by pressing gently I'm in knees with the elbows you should feel a gentle pulling intention in the groin do not bounce or press down with great force hold this stretch for 20 to 30 seconds release and repeat three times.
6- The seated twist:Sit on the floor with your legs extended straight in front of you bend your knees and put your feet on the floor then slide your left foot under the right leg to the outside of your right hip been to the knee and lay the outside of the left leg on the floor if this feels too uncomfortable just keep your left leg extended in front of you then bring her the left leg and place it on the floor just outside your left hip then you should Point directly up at the ceiling put your right hand on the floor behind you twist the Torso towards the inside of your right thigh and set your left upper arm on the outside of your right side near the knee hold the final position for 30 seconds then repeat on the other side.
7- Forward pigeon:Pose me on the floor on all fours pick up your right leg and move it forward on the ground in front of your body your lower leg should be on the ground horizontal to the body your right foot should be in front of your left knee while you're right nice days to the right stretch your left leg out all the way behind you on the floor with the top of your foot on the ground and your toes pointed back shift your body weight gradually from your arms to your legs so that your legs are supporting your weight sit up straight with your hands on either side of your legs take a deep breath while exhaling lean your upper body forward over your front support your weight with your arms as much as possible repeat on the other side.
8- Glute Bridges:The glutes are a group of muscles in the buttocks if they're tight they can press on the sciatic nerve lie on your back on the floor with your knees bent be should be about shoulder-width apart relax your arms at your sides pushing through your heels lift your hips until your body forms a straight line from your knees to your shoulders hold this position for a few seconds slowly lower your hips to the floor then repeat glute Bridges along with a bunch of other exercises are great way to burn away body cellulite.
9- Lower trunk rotations:This is a great exercise to increase your spines mobility and flexibility lie on your back with both knees bent up right and both feet flat on the floor while holding both knees together rotate your knees to one side and hold for three to five seconds you'll feel a gentle stretching sensation in the opposite side of your lower back and hip area next contract your abdominal muscles and rotate both knees to the opposite side and hold for 3 or 5 Seconds repeat up to 10 times on each side.
10- Standing hamstring:Stretch this stretch can help ease pain and tightness in the hamstring cause by sciatica place your right foot on an elevated surface at or below your hip level this could be a chair ottoman or step on a staircase flex your foot so your toes and legs are straight if your knee tends to hyperextend keep a slight Bend in it bend your body forward slightly towards your foot the further you go the deeper the stretch don't push so far that you feel pain relief puppy erase leg downward as opposed to lifting it up if you need help ease in your hip down Lupe yoga strap or a long exercise band over your right thigh and under your left foot hold for at least 30 seconds then repeat on the other side.
11- Cobra pose:This sciatic exercise works because it involves movement of the lower back which encourages blood flow to the injured area so healing can occur begin lying face-down on a firm surface like a mat on the floor or a hard mattress place your hands in line with your shoulders and gently push up raising your torso off the floor keeping your hips down on the floor only go as far as it's comfortable no need to get full extension for a benefit gently lower yourself to the starting position and repeat a maximum of 10 times do a set of these three to four times a day.
12- Back extensions: Lie on your stomach on the floor or on an exercise mat rest on your elbows propping up your torso with your forearms flat on the ground push down on your elbows to extend and stretch your spine this will cause you to arch your back and stretch your abdominal muscles hold for 5 to 10 seconds relax and return to the starting position repeat up to 10 times exercises can not only help you ease sciatic nerve pain but they can also provide relief from a wide range of benefits learn more about them by watching seven best exercises to help with spider and varicose veins for finding out safe and effective exercises for lower back pain.
.png)
0 Comments