sciatic nerve pain

All you need to know about Sciatic Nerve Pain

The sciatic nerve is the longest nerve in your body, running from your lower back all the way down to your feet. It’s also the most common source of back pain, affecting up to 40% of adults at some point in their lives.

There are a number of things that can cause sciatic nerve pain, including a herniated disc, spinal stenosis, and Piriformis syndrome. But regardless of the cause, are a few things you can do to get relief.

Stretches that help relieve sciatic nerve pain

Here are 12 sciatica stretches and exercises that can help relieve sciatic nerve pain in 8 minutes or less.

Ham Stretch

The first stretch is the ham stretch, which is great for stretching out the muscles in your buttocks and thighs.

To do the ham stretch:

  • Lie on your back with both legs extended in front of you.
  • Bend one knee and bring it up toward your chest, keeping your other leg straight.
  • Use your hands to grab hold of your bent leg and pull it toward you until you feel a gentle stretch in your hamstrings.
  • Hold the stretch for 30 seconds, then switch legs and repeat.

Piriformis Stretch

The next stretch is the piriformis stretch, which helps to loosen up the piriformis muscle located in your buttocks. This muscle can sometimes become tight and irritated, causing sciatic nerve pain.

To do the piriformis stretch:

  • Lie on your back with both legs extended in front of you.
  • Bend one knee and bring it up toward your chest.
  • Cross your ankle over your bent knee and grab hold of your thigh with both hands.
  • Gently pull your thigh toward you until you feel a gentle stretch in your buttocks.
  • Hold the stretch for 30 seconds, then switch legs and repeat.

Seated Spinal Twist

The seated spinal twist is a great way to stretch out the muscles in your lower back and get some relief from sciatic nerve pain.

To do the seated spinal twist:

  • Sit on the floor with both legs extended in front of you.
  • Bend one knee and bring it up, placing your foot flat on the floor next to your other leg.
  • Twist your torso to the side, placing your opposite hand on the floor behind you for support.
  • Hold the stretch for 30 seconds, then switch sides and repeat.

Knee To Chest Stretch

The knee to chest stretch is a great way to stretch out the muscles in your lower back and get some relief from sciatic nerve pain.

To do the knee to chest stretch:

  • Lie on your back with both legs extended in front of you.
  • Bend one knee and bring it up toward your chest, keeping your other leg straight.
  • Use your hands to grab hold of your bent leg and pull it toward you until you feel a gentle stretch in your lower back.
  • Hold the stretch for 30 seconds, then switch legs and repeat.

Child’s Pose

Child’s pose is a restorative yoga pose that can help to stretch out the muscles in your lower back and provide some relief from sciatic nerve pain.

To do child’s pose:

  • Start on all fours with your hands and knees shoulder-width apart.
  • Walk your hands forward until they’re in front of your feet.
  • Lower your torso down to the floor and rest your forehead on the floor.
  • Relax into the stretch and breathe deeply for 30 seconds to 1 minute.

Cat-Cow Pose

The cat-cow pose is a great way to stretch out the muscles in your back and get some relief from sciatic nerve pain.

To do the cat-cow pose:

  • Start on all fours with your hands and knees shoulder-width apart.
  • As you inhale, arch your back and look up toward the ceiling.
  • As you exhale, round your back and tuck your chin to your chest.
  • Repeat the sequence for 30 seconds to 1 minute.

Cobra Pose

Cobra pose is a great way to stretch out the muscles in your back and get some relief from sciatic nerve pain.

To do cobra pose:

  • Lie on your stomach with your legs extended behind you and your palms flat on the floor next to your shoulders.
  • As you inhale, press down into your hands and lift your torso and head off of the floor.
  • Keep your elbows bent and only lift your torso as high as you can while maintaining a neutral spine.
  • Hold the pose for 30 seconds to 1 minute, then release back down to the floor on an exhale.

Sphinx Pose

Sphinx pose is a great way to stretch out the muscles in your back and get some relief from sciatic nerve pain.

To do sphinx pose:

  • Lie on your stomach with your legs extended behind you.
  • Place your palms flat on the floor next to your shoulders.
  • As you inhale, press down into your hands and lift your torso and head off of the floor.
  • Keep your elbows bent and only lift your torso as high as you can while maintaining a neutral spine.
  • Hold the pose for 30 seconds to 1 minute, then release back down to the floor on an exhale.

Bridge Pose

Bridge pose is a great way to stretch out the muscles in your back and get some relief from sciatic nerve pain.

To do bridge pose:

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Place your palms flat on the floor next to your hips.
  • As you inhale, press down into your palms and feet and lift your hips toward the ceiling.
  • Hold the pose for 30 seconds to 1 minute, then release back down to the floor on an exhale.

What is the experts way of treating sciatic nerve?

There are a number of ways to treat sciatic nerve pain. Some people find relief with over-the-counter medications, such as ibuprofen or acetaminophen. Others may need to use stronger prescription medications. In some cases, physical therapy or chiropractic care may be helpful. Surgery is usually only recommended for people who have severe sciatic nerve pain that does not respond to other forms of treatment.

When should you visit doctor?

If you have sudden, severe sciatic nerve pain, or if the pain lasts for more than a week, you should see your doctor. You should also see your doctor if the pain is accompanied by numbness, weakness, or tingling in your legs or feet. These could be signs of a more serious condition, such as a herniated disc.

How to prevent the risk of sciatic nerve pain?

There are a number of things you can do to help prevent sciatic nerve pain.

  • First, make sure to maintain good posture and alignment. This means sitting up straight with your shoulders back and down, and standing tall with your shoulders back and your abdominal muscles pulled in.
  • Second, avoid activities that put unnecessary strain on your back, such as lifting heavy objects or bending over for long periods of time.
  • Third, exercise regularly to maintain strong muscles in your back and core.
  • And finally, if you do experience sciatic nerve pain, be sure to get treatment early to prevent the condition from worsening.

The above article is based on extensive research by our team of experts. But if you feel having the symptoms, it is better to visit your doctor and not only rely on this information!