Some of examples of exercises aimed at sciatica treatment are listed below:
Lying on your back with both knees bent, gently place the ankle of the side to be stretched upon your opposite knee. Then place the hand of the same side to be stretched on your knee as shown and gently push your knee away from you.
The low back is gently placed into extension by lying on the stomach (prone position) and propping the upper body up on the elbows, keeping hips on the floor. This should be started slowly and carefully, since some patients cannot tolerate this position at first.
The cat stretch is designed for sciatic nerve pain treatment. This is a great yoga stretch. Really stretches the back. Start off on all fours, put your head down and pull your back up (think of a cat when it is stretching – hence the name), hold this for 15-20 seconds and bring your back and head back to neutral, aim to do this three times.
Both the back extension and cat stretch are sciatica exercises are aimed at relieving the pressure on sciatic nerves in lower back.
Most patients with low back pain or leg pain will benefit from hamstring stretching exercises done while lying on the back. These hamstring stretching positions are the least stressful.
Lie on the back, supporting the thigh behind the knee with the hand or with a towel, slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time. Hold the position initially for 10 seconds, and gradually work up to 20-30 seconds.
Another low stress hamstring stretch is to lie back on the floor with the buttocks against a wall at a corner or by a door jamb. Keeping one leg on the floor, place the foot of the alternate leg against the wall and try to gently push the knee straight so the raised leg and the leg on the floor make a 90 degree angle. Hold the position for 10 to 20 seconds.
Both of these hamstring sciatica exercises are designed to relieve the sciatic pain in the thigh area and above. In order to achieve the best results, do these exercises on a daily basis. If you still have the pain, get in touch with your doctor right away. In this case the doctor could check your condition in the shortest possible time.
Category: Sciatica exercises