Sciatica Exercises: Stretches For Pain Relief

So, you’re at work, sitting at your desk, typing away. Suddenly, you feel a sharp, shooting pain radiating from your lower back down to the back of your right thigh. The pain is so bad that you stop for a moment to consider it. What was that, you think. Maybe my Zumba class was too intense? Did I stretch a ligament by walking up the steps weirdly in my new six-inch heels? Before you go through a litany of every day possible causes, consider this: Sciatica. It sounds like a shiny resort near Puerto Vallarta or a tropical rash you might have picked up in the Dominican Republic. But it’s a condition due to the compression or injury of a large, spinal nerve, called the Sciatic nerve, that runs from the gluteal region (that’s the rear end in plain-speak) down to your feet. Even though the nerve runs down both legs, the pain usually occurs on one side. So, why does this pain occur? Well, several factors could contribute to it.

As we age, the spongy discs that support and mobilize our spine can slip and herniate causing strain to the adjacent nerves. The sciatic nerve is one of the large nerve roots in this area, which accounts for the branching pain due to displaced pressure. And according to NYC Pilates Instructor Annette Herwander, our posture and weak abdominal muscles can contribute to this problem. “Sciatica is often caused by a tight Piriformis muscle (located under the Gluteus Maximus). It is not always from the lower back but both are probable. Weak and tight gluteal muscles and weak abdominal muscles are often the cause. Underlying this is dysfunctional hip mechanics. With the hips not moving correctly, the lower back will over mobilize.” So, according to her, our back will overcompensate for the lack of support in our muscles, which in turn creates more strain upon our muscles and nerves. So, how can we correct this pain and does it last forever? “Depending on the severity of the pain,” So you can go to The chiropractor in Greenville SC he will prescribe physical therapy and medicines. Most often the best way to manage it is to stretch and strengthen the Piriformis muscle, the abdominals, and the back.”

So, the idea is to strengthen the muscles that surround the sciatic nerve, which includes the abdominals, the gluteal muscles as well as the lower back. Here are some exercises to consider. The exercise and conditioning instead of bed rest because inactivity will continue to weaken the supporting structures around the nerves that run along your spine and back. The site also notes that good form is important when utilizing strengthening poses, otherwise, symptoms can become aggravated and worsen. The guidance of a physical therapist is best, so they can appropriately assess and address the pain that you are experiencing. Developing Core Muscle Strength: This means your abdominals which is also called the core. Strengthening the abdominal muscles also provides proper support for your lower back. Gentle Stretching Hamstring stretches are an excellent way to release the tight muscles that run along the back of your thigh. This, in turn, will relieve the pressure on the lower back.

Another Method To Consider Is Lower Back Stretches In Yoga Practice:

The Cobra is a back extension with your legs flat against the ground, your arms straight down to the ground and your head up which enables a deep stretch for your back. The Cat Pose is a tabletop position that places you on your hands and knees while tucking the pelvis in and then out with deep breaths. Yoga practice will gently stretch the lower back muscle area and keep the area limber. Also, your mother was right! Good posture not only makes you look good, but it’s healthy for your back. Tuck in that pelvis and pull your shoulders back. Your sciatic muscle will thank you. These exercises aim to keep the abdominal, lower back and thigh area strong & supported which in turn will keep the symptoms of painful Sciatica at bay.

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