Have you heard of sciatica pain? Ever woke up to the agony of suffering through this pain? The sciatic nerve, which starts from the lower spine, goes from the buttocks to the feet through the legs. It is responsible for providing sensation and strength to leg and foot muscles. A pinch in the nerve, structural issues of the pelvis and spine, prolonged sitting and hip, muscle or tendon injuries can trigger sciatica, a pain very hard to bear and causes numbness, tingling, and weakness in the legs.
If you also suffer from this pain and want relief from it by exercising at home, just read on and follow the tips listed in the article.
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Reclining pigeon pose
This is a ubiquitous yoga pose and helps in opening the hips. Start with the reclining posture and advance as you go further.
- Lie down on your back and take your right leg to a 90-degree angle. Lock your fingers by bringing your hands behind your thighs.
- Now, lift your left leg and place the right ankle on the left knee.
- Bu holding this position momentarily presses against the sciatic nerve and helps relax it.
- Repeat this exercise starting with the left leg.
Sitting pigeon pose
Once you are through and comfortable with the reclining pigeon pose, the sitting pigeon pose is next, stretching the lower back.
- Stretch your legs straight in front of you and sit.
- Fold your right leg and put your right ankle on your left knee.
- Bend forward, taking your upper body to reach towards your thigh.
- Hold this position for 15 to 30 seconds. Repeat the same story with the other leg.
Forward pigeon pose
After you are done with the reclining and sitting pigeon pose, go for the forward pigeon pose.
- On all your four hands and knees, kneel on the floor.
- Jump and put your right leg forward and bend it, keeping the lower leg horizontally on the ground. The right knee should stay to the right.
- Take back your left leg with your toes pointing back.
- Your body weight should be shifted from your arms to your legs such that the legs should give support.
- Sit straight in this position, keeping your hands on either side of your legs.
- Exhale out by keeping your upper body forward so that the arms can now support the weight.
- Repeat this full set of exercises now, starting with your left leg.
Knee to the opposite shoulder
This is a simple stretching exercise that helps to get relief from sciatica pain by performing anti-inflammatory and removing the inflammation caused by the sciatic nerve’s pressing.
- Extend your legs and lie on your back.
- Bend the right leg and circle the knee with your hand clasped.
- Pull your leg towards the left shoulder and hold for 30 seconds. Pull it to that level that you feel a stretch, not pain.
- Return to the start position.
- Do this for 3-4 repetitions and then start with the other leg.
Sitting spinal stretch
Compression of the vertebrae of the spine also causes sciatica pain; hence, if you can relieve the pressure, this pain can be eliminated. This exercise creates that space, which helps you get rid of the acute pain.
- Sit on the ground with your legs extended and feet facing upwards.
- Put your right knee across the opposite knee with the flat foot.
- Take your left elbow outside towards your right knee and turn your body towards the right.
- Hold on to this position for 30 seconds, do 3-4 repetitions, and then switch to another side to repeat it.
You may also bbe interested in reading about the natural sciatica treatments that work better in 2018.
Standing hamstring stretch
This exercise aids in easing the pain and loosening the hamstring’s tightness, which is caused by sciatica.
- On an elevated surface below your hip level, place your right foot. You can choose a chair, a step, or even a staircase. The foot and leg should be straight.
- Bend your body towards the foot.
- Return to the original position by carefully bringing down the leg from the elevated surface and repeat with the other leg.
No need to worry about the pain of sciatica. You can get relieved and not wake up to the pain again by following the simple ways explained above. But do as much you feel comfortable doing as per your flexibility; these might not be as easg as they feel while reading. But yes, do not wait for the next time sciatic paint hurts you; get up, try these tips, get rid of the pain, get going, and enjoy!!!!!
