Exercises That Deal With Sciatic Nerve Pain
Before we deal with sciatica, let’s learn a bit about the source of this discomfort. The sciatic nerve a a very long nerve that runs from the lower back and splits into both legs down to our feet. No wonder the discomfort can sometimes be felt down to our calves and feet! Doctors often prescribe medication if the sciatic nerve pain is severe and prolonged but did you know that there are exercises that can actually ease the pain? Here are several very easy to do stretches and exercises that you can do in your own home everyday without any assistance from others.
Lower Back Flex
Lay flay on the floor with a low cushion or book for your head. Bend both knees while keeping both feet flat on the floor. Feet should be apart, the same width as your hips. Start the flex by grasping your bent knee with both hands and bringing it to your chest slowly. By bringing it slowly to your chest, you can feel the flex on your back.
Foot should be relaxed and chin should be tucked in. Hold the position for about 20 seconds or extend to 30 seconds if you are comfortable. Breathe deeply in a controlled manner.
Do the same with the other knee. Repeat alternately for about 3 times per leg. A variation of this stretch is to bring both knees towards your chest and hug them (you will be in an upside down turtle position) for about 20-30 seconds.
Back Extension
Start by laying on your stomach with elbows bent at a 90 degree angle and supporting your upper body. Your face should be close to the floor initially. Arch your back with your neck still straight. You can do this by using your arms to push up. You should feel a stretch on your abdomen as well as a retraction on your lower back. Keep this position for about 20 seconds and then relax back to starting position.
You can repeat this exercise for about 10 – 20 times.
Seated, Back Stretch
Sit on the floor with both legs stretched out in front of you, together. Keep you back straight. Slowly bring your right ankle on top of your left knee (bend your right knee). Lean forward and reach for your left foot. Hold this position for about 10-20 seconds. You can increase your holding position for about 10 more seconds if you are comfortable with it or if you have done this stretch for several days already.
Do the same with the other leg. You should feel the stretch on your lower back and your glutes.
