Sciatica pain can really take a toll on your everyday routine. In fact, some people would opt to just stay on their couch than to get up when they experience it. However, it doesn’t mean that you have to live a sedentary lifestyle forever. Staying in bed or not doing anything can actually be bad for sciatica.
Good news because there are a number of exercises recommended for people suffering from sciatica pain. This article will provide you some of those.
Exercises for sciatica pain
Knee to the opposite shoulder
This activity can loosen your gluteal and piriformis muscles.
- Lie on your back.
- Extend your legs.
- Your feet should be flexed upward.
- Bend your right leg.
- Pull your right leg across your body to your left shoulder.
- Hold that position for half a minute.
- Do it three times before you do it on your other leg.
Reclining pigeon pose
This is a common type of yoga pose and is good to open up the hips.
- Lie down on your back.
- Put your right leg to create a right angle.
- Put your hands behind your thigh and lock your fingers.
- Do the same for your leg left.
Standing hamstring stretch
This can relieve the tightness felt in the hamstring.
- Have an elevated surface which is slightly below your hips.
- Flex your foot and make sure that your toes and legs are straight.
- Bend your body forward. Don’t force it if you feel the pain.
- Release your raised leg downward.
- Hold that position for 30 seconds before repeating the same on the opposite leg.
Sitting spinal stretch
This particular movement is helpful in order to create space in the spine. By doing it, you can reduce the pressure on the sciatic nerve.
- Sit on the ground.
- Extend your legs and your feet should be flexed upwards.
- Bend your right knee.
- Move it to the outside of your opposite (left) knee.
- Make sure that your foot is flat on the surface.
- Gently turn your body to the right.
- Hold for half a minute and then you can switch sides.
Did you know that aerobic exercises are also good if you are suffering from sciatica pain? You can try walking for a few minutes per day since this is a low impact activity.
Don’t force your body
It is with high importance that you do not force your body to do these exercises, most especially if you feel the pain. Perhaps you’ve seen professionals doing the same routine and you think, you should do the same. However, more often than not, these people are professionals and have great flexibility. If you feel pain, then you might want to stop.
Consult with your doctor
If you really want to stay active even with your condition, we recommend that you consult first with your doctor. By doing so, they can evaluate which activities might worsen your case. You shouldn’t jump into working out right away as it can lead to serious health issues.
Be cautious about your everyday activities
Make sure that you don’t stress your lower back. This means, you should avoid lifting heavy objects. In addition, always have a good posture and try not to sit or stand for long periods of time.