Sciatica is medical condition that affects the leg, but the source of the pain is actually found in the lower back. When the nerve roots on the lower back gets pinched, the sciatic nerve, which covers the entire length of each leg from the buttock down to the foot, is affected. Pain that courses through the entire leg is the excruciating result.
A pinched nerve in the lower back is often caused by a herniated disc. When a spinal disc endures damage—such as a tear or a crack—it can start getting inflamed and bulge into the spinal canal. For most people, the damage will eventually heal itself, and the symptoms will clear up on their own within a matter of weeks. Unfortunately for some, the pain can be long-term.
When you have sciatica, identifying what you can’t move is the first step toward addressing the condition. Often with sciatica, it’s the lower back and hips that are most problematic. Thus, relief from sciatica pain often involves stretching and rotating the hip to relieve the stress on the sciatic nerve. Here are hip exercises to try, as recommended by Paramus, NJ sciatica treatment professionals.
Reclining Pigeon Pose
With a mat or soft towel beneath you, lie on the floor on your back with knees bent and feet on the floor. Place your right foot on your left knee, with your right knee bent to the side. Make sure your right foot is flexed and both hips sit evenly on the floor. Reach through your legs and lock your fingers behind your left hamstring. Next, gently pull your left leg toward your chest as you open your right knee further to the side. Hold the position for up to five seconds. Do the same exercise on the other leg.
Reclining Cow Face Pose
Lie on your back on the floor. Cross your left leg over your right, then raise both legs off the floor. Grasp your left ankle with your right hand, and vice versa. Pull at each ankle toward your belly. Do this with your toes spread and your feet flexed. Hold the position for up to 10 seconds. Uncross your legs and repeat the exercise on the other side.
Sitting Spinal Stretch
Sit on the ground with your legs extended in front of you, toes pointing to the sky. Cross your right leg over your left and bend your right knee, with your foot flat on the floor on the outer side of your left knee. Place your left elbow on the outer side of your right knee and use it to twist your body to the right. Hold the position for 30 seconds, then switch to the other side.
Want to learn other exercises that can help relieve sciatica pain? Visit a Paramus, NJ sciatica treatment facility such as Medwell, LLC.
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Sciatica Pain Relief, WebMD.com
Sciatica Exercises for Sciatica Pain Relief, Spine-Health.com