When you're dealing with the pain and discomfort of sciatica, simple stretches, combined with other low-impact forms exercise, like swimming and walking, can help you deal with the symptoms more effectively.
Sciatica is caused by an impingement on the sciatic nerve.
This nerve, the longest in the body, runs from the lumbar, or lower back, region through the buttocks, and into the legs.
It may be caused from muscle spasms that disrupt nerve function or the bulging or rupturing of the disc that floats between the L-4 and L-5 vertebrae in the spinal column.
Some of the major symptoms are tingling, numbness, or weakness in the regions through which the nerve passes, as well as some degree of pain.
This can range from light, periodic pain to an intense stabbing pain that limits or interferes with movement.
Exercises Before you begin any stretching exercises for your sciatica, make sure you discuss them with your healthcare provider.
She will tell you which would be the most effective to target the cause of your pain, as well as which are best for you overall.
Improper exercises can increase the pain and related symptoms, so getting an accurate diagnosis is crucial.
In addition, it is best to learn the exercises from an appropriately trained health practitioner, such as a physical therapist, chiropractor, or physiatrist.
Stretches for sciatica work by stretching and loosening the areas of the body responsible for the compression against the sciatic nerve and allow time for the irritation and inflammation in these areas to subside.
In addition to performing such stretches, your doctor may also recommend pain relievers, anti-inflammatory drugs, and hot/cold therapy.
Exercises should be done gently and regularly to build strength and flexibility.
In addition to strengthening your abdominal and core muscles, you should focus on muscles that are directly associated with your sciatica, such as the piriformis muscle.
Remember, though, that these stretches should not hurt; if they do, stop them immediately and inform your doctor.
He will be able to tell you if one is dangerous for your particular condition.
Here are a couple of easy stretches:
Another good exercise is simply walking, as this stretches both your hamstrings and your lower back muscles.
You can start slowly, but try to increase your speed until you're moving at a brisk pace, and work up to covering three miles per session.
Posture Posture is also important with regard to sciatic pain, and you should condition your body appropriately.
Take a look at how you're standing.
When you stand, you should not push your pelvis forward or backward, or allow your shoulders to hang forward - all of these can contribute to sciatic pain.
So can standing for prolonged periods of time.
Stretch your muscles by making sure that when you do stand you stand up straight and keep your feet slightly apart.
Your shoulders should be in alignment with your ears and your chin parallel to the ground.
Pregnancy Exercises When you're pregnant, stretching is a good way not only to relieve your sciatica, but also to prepare your body for giving birth.
One stretch is known as the "Dromedary Droop.
" Rest on your hands and knees, and drop your head.
Roll your back upwards one vertebra at a time while tightening your stomach and buttocks.
Your back should be in a humped position.
Then, one vertebra at a time, drop the spine back into place while bringing your head into a position parallel with your backbone.
Repeat this movement several times.
Appropriate stretches for sciatica depend on the cause of the condition.
It is therefore important that you talk with your doctor or other healthcare professional to get an accurate diagnosis.
Together you can come up with a regimen to improve your condition.
Sciatica is caused by an impingement on the sciatic nerve.
This nerve, the longest in the body, runs from the lumbar, or lower back, region through the buttocks, and into the legs.
It may be caused from muscle spasms that disrupt nerve function or the bulging or rupturing of the disc that floats between the L-4 and L-5 vertebrae in the spinal column.
Some of the major symptoms are tingling, numbness, or weakness in the regions through which the nerve passes, as well as some degree of pain.
This can range from light, periodic pain to an intense stabbing pain that limits or interferes with movement.
Exercises Before you begin any stretching exercises for your sciatica, make sure you discuss them with your healthcare provider.
She will tell you which would be the most effective to target the cause of your pain, as well as which are best for you overall.
Improper exercises can increase the pain and related symptoms, so getting an accurate diagnosis is crucial.
In addition, it is best to learn the exercises from an appropriately trained health practitioner, such as a physical therapist, chiropractor, or physiatrist.
Stretches for sciatica work by stretching and loosening the areas of the body responsible for the compression against the sciatic nerve and allow time for the irritation and inflammation in these areas to subside.
In addition to performing such stretches, your doctor may also recommend pain relievers, anti-inflammatory drugs, and hot/cold therapy.
Exercises should be done gently and regularly to build strength and flexibility.
In addition to strengthening your abdominal and core muscles, you should focus on muscles that are directly associated with your sciatica, such as the piriformis muscle.
Remember, though, that these stretches should not hurt; if they do, stop them immediately and inform your doctor.
He will be able to tell you if one is dangerous for your particular condition.
Here are a couple of easy stretches:
- Lie down on your back then lift your affected leg and cross it over your good leg.
The back of your upper knee should rest on the one below it.
Now, slowly curl up until you can reach around with both hands and grab your lower knee, pulling it slowly towards your body.
You should feel a comfortable stretch begin to develop.
Try to hold this position for a few seconds before returning to your starting position.
Repeat this stretch several times a day. - If the cause of your sciatica is the piriformis muscle, lie flat on your back and pull your legs up to a 45 degree angle.
Place your right leg over your left as if you are crossing them then gently pull them towards your chest until you feel the pull in your buttocks.
Hold the position for a minute and then release.
Switch legs and repeat the stretch.
You should feel almost instant pain relief.
Another good exercise is simply walking, as this stretches both your hamstrings and your lower back muscles.
You can start slowly, but try to increase your speed until you're moving at a brisk pace, and work up to covering three miles per session.
Posture Posture is also important with regard to sciatic pain, and you should condition your body appropriately.
Take a look at how you're standing.
When you stand, you should not push your pelvis forward or backward, or allow your shoulders to hang forward - all of these can contribute to sciatic pain.
So can standing for prolonged periods of time.
Stretch your muscles by making sure that when you do stand you stand up straight and keep your feet slightly apart.
Your shoulders should be in alignment with your ears and your chin parallel to the ground.
Pregnancy Exercises When you're pregnant, stretching is a good way not only to relieve your sciatica, but also to prepare your body for giving birth.
One stretch is known as the "Dromedary Droop.
" Rest on your hands and knees, and drop your head.
Roll your back upwards one vertebra at a time while tightening your stomach and buttocks.
Your back should be in a humped position.
Then, one vertebra at a time, drop the spine back into place while bringing your head into a position parallel with your backbone.
Repeat this movement several times.
Appropriate stretches for sciatica depend on the cause of the condition.
It is therefore important that you talk with your doctor or other healthcare professional to get an accurate diagnosis.
Together you can come up with a regimen to improve your condition.