Sciatica, that sudden or long-lasting pain, is very uncomfortable to live with, but there are a few stretches that you can try to help alleviate some of the pain. It often begins with a herniated disc in your lower spine, or lumbar, but there are also other causes. The sciatic nerve is the longest nerve in your body, and it starts in your lower back before it splits and moves through your hips, buttocks, legs and feet on both sides of the body.
Stretches to Try
When it flares up and causes pain, tingling, and numbness, there are a few simple stretches that you can try to help take some of the intense pressure off your sciatic nerve. There are a few easy Sciatic stretches that are recommended by StretchCoach to help relieve some of the pain. You do not even have to get out of bed to do them, so it can easily be one of the very first things that you do before you start your daily routine.
These stretches are simple and very easy to do. They also help to treat sciatica. There are three main causes of sciatica which include a herniated disc, bone degeneration, or irregularities in your vertebrae. Even tight hip muscles can cause the sciatic nerve to flare up occasionally. If you are not quite sure what the cause of your sciatica is, you should try all of these stretch routines in order to find out which ones help you the most. These stretches can be done on the floor on an exercise mat if you prefer, but no matter where you do them it is still best to do them in the morning to get the best results.
Simple Sciatica Stretches a Physical Therapist Swears by include the Press Up and Press Up Extension for sciatica caused by a herniated disc. Try Knees to Chest, and Posterior Pelvic Tilt for bone degeneration, and Knee to Opposite Shoulder and Figure 4 stretches for tight hips. These moves can help to create space between your vertebrae so that your sciatic nerve is less likely to get pinched.
Alternative Options for Relief
In addition to stretching, there are more tips here ; you can take several different medications to help with the pain. Over-the-counter medications can help make the pain more bearable and keep you more comfortable. Depending on the severity of your pain, you may need to do the stretches in addition to taking medication in order to reduce pain and to help alleviate some of the pressure.
Physical therapy is a great way to keep your body moving as you work through the pain, and you can try different methods such as acupuncture or even biofeedback if needed. All these methods are effective in most cases, but if your pain level is quite high and you have tried every method without the results you were looking for, you may need to get surgery.
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