Best exercises and stretches for Sciatic Nerve Pain

      Best exercises for Sciatic Nerve Pain

Sciatic Nerve

The sciatic nerve, which passes in the back of the thigh and is the thickest nerve in the body at around 2 cm broad, supplies the majority of the lower extremities. It divides medially to the Tibial Nerve and laterally to the Common Peroneal Nerve near the upper edge of the popliteal fossa. It has different nerves.

Causes of sciatica / Sciatic nerve pain

spinal reasons

• vertebral stenosis (due to degenerative bone disorders, trauma, inflammatory disease)
• Spondylolisthesis
• The lumbar intervertebral disc that has herniated or bulged
• paraspinal mass or the spine (malignancy, epidural hematoma, or abscess)

Non-spinal factors

• Parietal syndrome
• Lumbar Radiculopathy in Pregnancy
• Pelvic tumors Leg injuries

Signs and Symptoms of Sciatica     

      

• Lower back, buttock, and leg discomfort that ranges from moderate to severe.
• Your legs, feet, buttocks, or lower back may feel numb or weak.
• Movement loss and pain that becomes worse with movement.
• You get "pins and needles" in your feet, toes, or legs

Best Exercises and Stretches for Sciatica/Sciatic Nerve Pain

Knee to Chest 

Aim: 

To assist relieve lower back discomfort by reducing nerve compression in your low back.

1. Lay down on your back.
2. Use your hands to gently draw the bent knee toward your chest, starting with either your left or right knee.
3. Ten seconds of holding.
4. With the other knee, repeat the motion.
5. Perform the motion three to five times, remaining in place each time for ten seconds.
6. Next, gently bring both knees into your chest using your hands.
7. Ten seconds of holding.

Three to five times, while maintaining the position for ten seconds each time, repeat the motion with both knees.

Bridging Exercise

         

With your legs bent, lie on your back. Your abdominal muscles should be tightened. Once your knees and shoulders are in alignment, lift your hips off the floor and hold this position for 03 to 05 sec.

Child Pose

 

The steps involved in this stance, which is also common in yoga, are as follows:

1. As you begin, squat down and place your buttocks on your heels.
2. Kneel with your legs together, hip-distance apart, and place your chest between your thighs.
3. Place the relaxed arms out in front of the head on the floor.
4. Inhale deeply to relax into the posture. Allow the buttocks to naturally rest on the heels rather than forcing them to do so, creating a little stretch.
5. If you can, maintain the posture for up to 30 seconds 

Hamstring stretch while standing

For this stretch, a person will require a low, stable surface to put their foot on:

1. Standing straight, place one foot on a surface that is higher than the other while remaining below the level of the hips, such as a stool or stair step.
2. Straightening the leg, flex the foot until the toes point upward.
3. The body should move toward the leg while you slightly budge forward at the hips to activate the hamstring. Maintain a straight back.
4. Without generating pain, stoop as low as you can while being careful not to overextend.
5. Hold the position for as long as is comfortable, up to 30 seconds.
6. Release slowly, then repeat with the opposite leg.
7. For each leg, aim for 2 to 3 repetitions.

Straight Leg Raise 

1. Your legs should be comfortably spread out on the floor while you lay on your back with your hips square.
2. Your non-injured leg should be bent at the knee to a 90-degree angle, with the foot flat on the ground.
3. Using your quadriceps, stabilize the muscles on your straight leg (the group of muscles on the front of your thigh).
4. Lift the straight leg eight inches off the ground while taking a slow, deep breath.
5. Do a four-sec hold.