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| 5 Sciatica Stretches That’ll Help Relieve Your Pain |
If you are suffering from sciatic
nerve pain then you know exactly how serious this condition can be. The
sciatic nerve runs through your lower back and branches out through your hips
and down through your legs.
Depending on the severity of your
injury, sciatic nerve pain can range from mild discomfort to severe pain that
can inhibit your ability to comfortably sit, stand, or even sleep. Luckily,
there are some things you can do to help relieve this pain. Sciatica stretches
can help to ease discomfort and start to correct the injury in your body.
Are you dealing with sciatic
nerve pain? Keep reading below to learn five different sciatic stretches that
will help to treat your condition.
Table of Contents
1. Reclined Pigeon
This well-known yoga pose is
perfect for opening up your hips. Start by lying on your back on a comfortable
but firm surface, preferably a yoga mat.
Bend your knees and place your
right ankle on top of your left knee. Firmly grab behind your left thigh and
gently pull your thigh and knee towards your chest. Hold for a few breaths and
then repeat on the opposite side.
2. Sitting Spinal Twist
This stretch works to create
space and movement in your spine, which can relieve pressure on your sciatic
nerve. Start seated with your legs out straight in front of you, flexing your
feet upward towards your body.
Bend your right leg, placing your
right foot in line with your left knee. Take your left elbow and place it on
the outside of your bent right knee, to create a twist in your spine. Hold for
a few breaths and repeat on the other side.
3. Cobra
Cobra is another great yoga pose
to help alleviate compression on your sciatic nerve.
Start by lying stretched out on
your belly. Bend your arms and place your hands in line with your shoulders.
Gently press up, creating an arch in your back. Hold for a few breaths.
4. Knee To Opposite Shoulder
This stretch works to loose your
glute and piriformis
muscles. Start lying on your back, legs outstretched and feet flexed up.
Bend your right leg and grab it
behind the knee. Gently pull your right leg across your body and up towards the
left shoulder. Only pull it as far as is comfortable for you. Hold for a few
breaths and then repeat on the opposite side.
5. Standing Hamstring Stretch
Sciatic nerve issues can cause
your hamstrings to feel extremely tight. This stretch helps to alleviate that
tightness and create space.
Place your right foot on an
elevated surface that is below your hip level such as a table, chair, or
ottoman. Straighten your right leg and flex your right foot.
Bend your body towards the
outstretched leg as far as you comfortably can without feeling pain. Hold for a
few breaths and repeat on the opposite side.
Other Treatment Options
Aside from stretching, there are
a few other things you can do to ease sciatic nerve pain. When you first notice
the pain, icing for 20 minutes intervals a few times a day can ease discomfort.
Anti-inflammatories can also be
beneficial in relieving pain. Find out more by reading this article.
Trying Sciatica Stretches
These sciatica stretches, if done
regularly, can help to relieve tension, stiffness, and pain experience with
sciatic nerve issues.
With all stretches remember to
only go as deep as is comfortable. If you are experiencing more pain while
stretching you are pushing yourself too far.
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