Stress to the large sciatica nerve often leads to constant pain in the lower back area and down into the legs, sometimes all the way to the heel of the foot. Sciatic nerve inflammation is often characterized by pain as well as tingling or numbness in the back, buttock and leg; usually one side at a time. These symptoms will often get worse after standing for long periods of time, sitting down, or laying down for long periods. Regular stretches for sciatica provides some people with relief from this type of pain.
Some of the most common symptoms of this kind of nerve compression include sharp burning pain, deep throbbing or traveling pain, numbness in the hip or leg and weakness along the affected side of the body. Regular gentle stretching will often ease the symptoms for a period of time. Consistently performing therapeutic stretches can provide consistent relief. Strengthening and stretching the muscles of the back, buttocks and legs can often help prevent future sciatica flare-ups.
While certain stretches can help with symptoms of this condition, they should only be performed after consulting a health care professional. A proper diagnosis should be made before beginning any treatment plan, as certain exercises that work for sciatica could actually exacerbate other back problems. Treatment options can be prescribed by a myriad of professionals including physical therapists, chiropractors, physical medicine and rehabilitation physicians, certified athletic trainer, and spine specialists.
One very basic stretch that can help you involves the hip and hamstring. Lie flat on your back on the floor with your legs bent, feet on the ground. Then cross one leg over the other and lift the bottom leg up as far as possible. You can use your hands to help raise and support the bottom leg is necessary. Hold the stretch with mild tension in the muscles for at least 20 seconds and then return you feet to the floor legs bent and perform this stretch on the other side. Perform this stretch three times on each side.
For sciatica sufferers who cannot hold the full hamstring stretch, adjustments can be made to create a more gentle exercise. Instead of crossing the top leg over the bottom, they can bend it up to bring their knee to their chest. They will still lift the bottom leg for 15 to 20 seconds, and do three repetitions for each leg. While the full form of this exercise provides a deep stretch through the buttocks, the adjusted version provides a much less in depth stretch.
The next stretch also starts lying down with the back flat on the floor. With one leg bent at the knee, raise it toward the chest and then slowly straighten it out as much as possible; if needed they can use their hands to support the leg. After 20 seconds the leg should be returned to the floor. Three repetitions should be done for each leg, alternating from left to right for the stretches.
Just as with the first stretch, modifications can easily be made for those having trouble performing this stretch in full. If straightening the leg with the knee pulled up to the chest is too hard, keep a slight bend in the knee or let the knee pull away from the chest a couple of inches. As long as you feel a good stretch in the hamstrings you are doing the exercise correctly.
One more exercise to try begins lying on the floor on the stomach, instead of the back. Hands should be held at the sides with palms flat on the ground. Carefully being lifting your upper body up from the floor as far as you can, which may only be an inch or two depending on how flexible you are or how much of a stretch your back can take. Pain is less likely if the back is kept straight as it lifts, so you shouldn't let it arch. The raised position should be held for 15 seconds and then slowly released back to the ground.
Don't suffer with back pain for another day. Try easy stretches for sciatica to help ease your discomfort quickly and in the privacy of your own home. Please read my free report on easy ways to end your back pain.
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