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Sciatica pain is an aching and radiating pain that travels from your lower back down your leg. Here are some stretches that will help you relax.
Do you experience pain that starts in your lower back and travels down the back of your leg? It may be time to check yourself for sciatica. This excruciating pain is usually caused by irritation or pinching of the sciatica nerve due to other back problems. The National Institutes of Health states that sciatica pain is very common in the US, with 10-40 percent of the population suffering from it during their lifetime. It also reports an annual incidence of 1-5 percent in the US. However, there are various stretches and exercises that can help you relieve sciatica pain.
What is sciatica?
Sciatica is a condition characterized by pain along the path of the sciatic nerve. It refers to pain radiating from the buttocks along the path of the lumbosacral nerve roots. “Sciatica pain has been recognized since ancient times, with Hippocrates being the first to use the term,” says physiotherapist Dr Saurabh Sane.
What causes sciatic pain?
Sciatica occurs when the sciatic nerve is compressed due to a back problem. These problems may be as follows:
1. Herniated lumbar disc
This is the most common culprit. The spinal disc is filled with this jelly-like center called the nucleus. A rubber called the annulus encloses the nucleus in the outer body. When there is nuclear spillage from the annulus due to fair, the patient experiences a herniated lumbar disc.
2. Spondylolisthesis
This happens when a vertebra is displaced and the bone slides over the bone below it. This is usually due to a fracture.
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3. Lumbar stenosis
This condition indicates a narrowing of the spinal canal. It happens in the lower back.
4. Foraminal stenosis
In this condition, part of your spine is shortened. This leads to spinal nerve compression.
5. Malignancy
Be it kidney cancer or prostate cancer, all of them can lead to hip pain. The study, published in The Pan African Medical Journal, states that sciatica is a symptom of kidney cancer.
Also Read: Why Is Sciatica So Painful? Learn how to relieve pain
Symptoms of sciatica
There is no single symptom or test with high sensitivity or specificity to check for sciatica. Diagnosis depends largely on the patient’s history and physical examination, says Dr. Sane. Key indicators include:
1. Dominant leg pain
The pain is burning and often radiates down the leg. Pain may be triggered by simple activities such as coughing, sneezing, lifting or bending your legs.
2. Sensory changes
The pain usually occurs in the form of pins and needles. Get the same feeling when your leg falls asleep.
3. Muscle weakness and reflex changes
This happens in severe cases. This means that the muscles in your back or legs cannot receive the command signals.
The best stretches for sciatica pain
Incorporating specific stretches into one’s routine can complement traditional management strategies for sciatica. “Stretching exercises for sciatica are aimed at improving flexibility, reducing muscle tension and promoting spinal health,” says Dr. Sane. Some useful extensions include:
1. Hamstring stretches
This can be done by following these steps:
- Place your feet on a raised surface at or below your hip level. You can use a chair or stool for this.
- Now, bend your foot forward and straighten your leg and leg.
- Now bend your body towards your foot. Push until you feel no pain.
- Make sure your hips go down as you stretch.
- Hold this position and repeat with the other leg.
2. Piriformis stretches
This can be done by following these steps:
- Place the leg you have sciatica on the knee of the other leg.
- Bend your standing leg and lower your hips.
- Bend your waist while keeping your back straight.
- Hold this position, then switch legs.
Also Read: 6 Effective Ways To Manage Sciatica Pain During Pregnancy
3. Stretches the opposite shoulder from the knee
This can be done by following these steps:
- Begin by lying on your back with your legs straight and feet spread.
- Bend your leg at the knee and wrap your arms around it.
- Now pull this leg up to the opposite shoulder. Do this until you feel a stretch in your knee, but no pain.
- Bring your leg back to the starting position by pushing through your knee.
- Do this three times and switch legs.
4. Pelvic tilts
This can be done by following these steps
- Lie on your back
- Exhale and tighten your abdominal muscles.
- Push your belly button down while keeping your back flat
- Hold this position.
5. Bridges
This can be done by following these steps
- Lie on your back.
- Lift your hips up and get them in a straight line with your knees and shoulders
- Hold this position.
6. Seated spinal twists
This can be done by following these steps
- Sit on the floor.
- Extend your legs in front of you and bend your feet.
- Bend one knee.
- Now, place this foot next to the knee of the opposite foot, crossing it.
7. Cat-Cow Stretches
This can be done by following these steps
- Kneel down with your hands under your shoulders and knees under your hips.
- Now gently arch your back as you exhale.
- Hold this position.
- Now round your back as you inhale.
- Hold this position.
8. Sciatic nerve glides
This can be done by following these steps
- Sit on a chair, keep your back straight.
- Now straighten one knee and place the other foot on the floor.
- Now point your toes towards you by bending the ankle, then point them away from you, then towards you, and so on.
- Now try the same movement by leaning forward as you hear it.
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