Sciatica is basically a medical disorder that occurs when the sciatica nerve is damaged or compressed. The nerve which controls the lower leg muscles and knee is situated in the spinal area and extends down to the rear side of each leg. The major symptoms include sharp ache, mild tingling, weakness and numbness in the leg. Although the pain varies from individual to individual, it could however become severe and lead to other ailments like slip disk, spinal stenosis, pelvic injury, tumors etc. For immediate relief from pain, it is considered ideal for sufferers to perform sciatica stretches.
Sciatica stretches aids to improve the flexibility of the tightened muscles affecting the nerve. The sciatica stretches not only relieves recurring cramps but also helps to keep the body healthy and fit in the long run. However, to carry out sciatica stretches it is essential to follow a precise and defined approach. It is also necessary to incorporate the stretches in one’s daily routine for permanent relief.
Various types of sciatica stretches:
Low back sciatica stretches is one of the simple types that facilitates to reduce extreme discomfort in the lower back and enables proper blood circulation. It helps to widen the spinal muscles and thereby prevent injuries. In this, the patient will need to lie on the stomach towards the floor with hands on the back. Following this, the head and shoulders will need to be raised from the floor level in a relaxed manner. This needs to be repeated 5-10 times on a daily basis. The other type is thigh sciatica stretches that makes the leg muscles less prone to pain and damages during normal movements like walking, jogging, running etc.
On the other hand, there is toe touch sciatica stretches that requires standing on the feet and then slowly bending forward to touch the floor surface or feet with the hands. The body then needs to be stretched back to the starting position in a comfortable way. Initially, the sciatica stretches needs to be performed only 2-3 times and then increased as the body tends to become strong and flexible. Bridges sciatica stretches is another easy technique to strengthen both the spinal and abdominal muscles. It can be executed by lying on the back and then lifting the hips by contracting the posterior muscles.
Similarly, there is piriformis sciatica stretches ideal to stretch the piriformis muscle located in the buttocks and hips. The easy type includes sitting cross-legged either on a chair or a bench. It can be performed when at work or home. While the fast piriformis sciatica stretches involves sitting on a flat surface and placing one leg straight in the front. Following this, the ankle of the other leg needs to be held in the hands and pulled towards the chest. It would be perfect to hold the stretch for 10-20 seconds and repeat the same for about 2-3 times. These two piriformis sciatica stretches offer instant relief from acute pain and can be practiced every day for a better impact. With number of safe and clear-cut sciatica stretches available, it is however important to perform sciatica stretches under the supervision of a medical expert.