Stretching Exercises To Relieve Sciatica Pain

Certain stretching exercises can be effective in preventing and relieving sciatica pain. In this article, we’ll tell you some of the common symptoms of this pain, as well as stretching exercises to help you feel better.

Sciatica pain is a common problem. Generally, it is caused by irritation or compression of the sciatic nerve, which starts in the lumbar region and goes down the legs. To relieve sciatica pain, we show you some very effective stretching exercises that you can easily do at home.

Symptoms of sciatica pain

This problem starts with leg pain that can resemble cramps. The pain can be severe, like a severe injury in the glutes that spreads down the leg and even to the foot.

In some patients this occurs only when standing or sitting. However, it can also have strange symptoms, such as tingling or muscle weakness.

In addition, one of the most common causes of sciatic pain is compression of the roots of the sciatic nerve in the lower back. This can be caused by a hernia, degeneration of the spine or inflammation. In any case , it could be due to nerve irritation somewhere in your pelvis, such as with piriformis syndrome.

If, in addition to sciatica pain, you have problems such as incontinence (faeces or urinary tract) and numbness in the pelvic area, seek immediate medical attention.

Exercises To Relieve Sciatica Pain

There are many exercises to strengthen and improve the stability of your upper body. Doing these exercises often help to relieve and prevent sciatica pain. These are some of the most common exercises.

1. The Bridge

First, lie on your back and bend your legs, heels on the floor. Place your arms next to your body.

Then inhale, and as you exhale, tighten your glutes and lift your hips off the floor.
Exhale as you lift your hips and inhale as you return your body to the floor.
Repeat this exercise as you exhale.

2. Situps and Abs

You can do this exercise to strengthen the straight abdominal muscles (the rectus abdominis muscle).

To begin your workout, lie on the floor with your legs bent and your feet on the floor.
Then raise your chin toward your legs.
During this exercise, you should exhale, then inhale again when you are back on the floor.

We do not recommend doing this exercise if you are pregnant. Consult a specialized physiotherapist or kinesiologist.

To train your outer obliques:

Lie on your back and bend your knees while your feet are on the floor.
Cross your arms in front of your chest and bring your legs up toward the left side of your body.
Then bring your legs to the center, then to the right, and repeat.