Common Symptoms Of Sciatica
Here are the most common symptoms of sciatica:
Tingling sensation in the legs Backache that radiates down to your knees Numbness and weakness of the lower back, hips, and legs Difficulty in walking, running or moving the leg Difficulty in standing up Hip pain
Now, let’s look at the exercises for sciatica pain.
12 Effective Sciatica Exercises And Stretches
1. Seated Pigeon Pose
3 sets of 10 reps on each side.
2. Reclining Pigeon Pose
2 sets of 5 reps.
3. Knee To Opposite Shoulder
3 sets of 5 reps on each side.
4. Cat And Cow Pose
2 sets of 10 reps.
5. Seated Crossover Hamstring Stretch
3 sets of 10 seconds hold on each side.
6. Seated Spinal Twist
3 sets of 10 seconds hold on each side.
7. Forward Pigeon Pose
3 sets of 10 seconds hold on each side.
8. Shell Stretch
5 sets of 10 seconds hold.
9. Reclined Cow Face Pose
3 sets of 10-20 seconds hold.
10. Supine Butterfly
3 sets of 12 reps.
11. Prone Torso Twist
3 sets of 2 reps on each side.
12. Hip Stretch
3 sets of 5 reps with each leg. Tip: Do not lift your hips so high that your lower abs are lifted off the floor. These are the 12 best exercises and stretches for sciatica pain. But how can these exercises help relieve pain? Find out in the following section.
How Do These Sciatica Exercises Help Relieve Pain?
The sciatica exercises target your lower back, glutes, hip flexors, hamstrings, quads, and abs. These are the best exercises for sciatica as they help soothe the sciatic nerve, strengthen your spine, and improve the flexibility of your joints. This, in turn, speeds up the healing process. Doing these exercises will also help improve your mood, and the “feel good” hormones released will help reduce pain perception. Remember, if you have sciatica, you MUST consult a doctor. Apart from these exercises and stretches, there are other ways to treat sciatica. Here’s what you can do.
Other Treatment Options For Sciatica
Acupuncture Chiropractic care Massage Medications
You can opt for any of these along with medicines or go for surgery. But you have to be careful while doing these exercises to prevent aggravating the pain. Here’s a list of what you should take care of while doing these exercises.
Precautions
Be slow and gentle if you are doing these exercises for the first time. Exercise every day. Stay hydrated. Maintain good posture. Take supplements for vitamins D and K after consulting your doctor. Avoid smoking. Take rest and sleep for 7 hours.
How do I get my sciatic nerve to stop hurting fast? You can use heat and ice therapy alternately for quick relief from sciatic nerve pain. You may also take over the counter pain relievers. What happens if sciatica is left untreated? Untreated sciatic nerve damage may make the condition permanent and the symptoms such as tingling, numbness and pain may worsen. How long will sciatica take to heal? Acute sciatica may heal within 6 weeks. Chronic sciatica is a life long condition and can only be managed with treatment. How many times a day should you do sciatica exercises? You can do sciatica exercises 3 to 5 times a day.
