The sciatic nerve is one of the longest in the body. It originates in your lower back. This runs through your hip and gluteal area, down your lower leg, and branches out to your foot and toes.
The sciatica pain is common, but it’s still no laughing matter. There are plenty of ways to manage the pain, and sometimes end it completely, but you have to be persistent.
This debilitating pain can range from mild discomfort to intense, burning pain. We’ll go over stretches for sciatica to ease the piriformis muscle and lower spine. So, keep reading to find out!
1. Hamstring Stretch
To do this stretch, start by lying on your back with both legs extended. Bend your right leg and bring your heel towards your butt. Grab your right hamstring with both hands and pull your leg towards your chest.
You should feel a stretch along the back of your leg. Hold this stretch for 30 seconds and then repeat on the other side.
2. Piriformis Stretch
One of the most common causes of sciatica is the piriformis muscle which helps with hip rotation. If this muscle becomes tight, it can put pressure on the sciatic nerve, causing pain.
A piriformis stretch can help to loosen the muscle and relieve the pain. To do a piriformis stretch, start by lying on your back with both knees bent. Place a hand on your affected knee and bring your leg up towards your chest.
Using your hand, pull your leg as close to your chest as you can. Hold the stretch for 30 seconds and repeat three times.
3. Spinal Twist
To do a spinal twist, lay on your back with your legs straight. Bend one leg and place your foot on your thigh. Keep your other leg straight.
Place your hand on your bent knee and twist your torso and leg to the opposite side. Hold for 30 seconds and then switch sides.
4. Cat-Cow Stretch
To do this stretch, start on all fours with your back in a neutral position. Then, arch your back and look up toward the ceiling (cat position). Hold for a few seconds.
You should then round your back and tuck your chin to your chest (cow position). Hold it for a few seconds. Repeat this stretch a few times.
5. Cobra Pose
This pose helps to lengthen the spine and open up the chest. It also stretches the muscles that run along the length of the spine.
To do this pose, lie on your stomach with your feet hip-width apart. Place your hands on the floor next to your shoulders. Press your hips to the floor and lift your chest and head off the floor.
Keep your pelvis on the floor and your gaze forward. Hold for 30 seconds and then release.
If none of these stretches will ease the sciatica pain, then get more info here about the best chiropractic care available for you!
Daily Stretches for Sciatica Are Important
Everyone sometimes suffers from back pain. Often, back pain muscle strain and your sciatic nerve are being pulled down by your lumbar spine. Aside from the stretches above, you can also try to perform yoga stretches to loosen up your muscles.
Treating the pain early is key because prolonged discomfort can result in atrophy. Daily stretches for sciatica at home can ease the pain and get you on the road to recovery.
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