Did you know that 8 in 10 Americans will experience back pain in their lifetime? While this pain is manageable for most, roughly 10% will feel consistent lower back pain that radiates down their leg. This pain is referred to as sciatica.
When this pain strikes, it strikes hard. You may experience it 24 hours a day. For that reason, it can have an impact on your life.
Fortunately, there are ways you can manage and even get immediate relief for sciatica pain. Keep reading below to learn the best stretches and exercises to combat sciatica pain.
Prone Stretching
Prone stretching is often recommended as an exercise to help to reduce sciatica and lower back pain. This stretch helps to reduce the tension in this area and often brings relief.
To perform prone stretches, start lying on your stomach with your arms along your sides. Slowly lift your legs one at a time and hold the position for 10 to 15 seconds.
You should feel a gentle, soothing stretch in your lower back. Do this 2-3 times daily to provide immediate relief for sciatica pain.
Knee-To-Chest Stretches
Knee-to-chest stretches are an effective exercise for immediate relief from sciatica pain. To do the exercise, lie on your back and slowly bring one of your knees to your chest while keeping the other leg straight. You can also cross your arms over your chest as you pull your knee closer.
Hold the stretch for a few seconds, then switch legs. Repeat the exercise 8-10 times. This can help reduce inflammation and improve mobility and flexibility.
This can also provide relief from radiating pain. Additionally, it is helpful to alternate this exercise with other sciatica stretches and exercises.
Work Your Core
Working your core is a particularly good way to alleviate sciatica pain. Core exercises, such as crunches, planks, and bridge poses, help to strengthen the muscles of your abdomen and lower back that support your spine.
This relieves pressure on the sciatica nerve, reduces inflammation, and increases the flexibility of the area surrounding the sciatic nerve. Doing these exercises regularly can reduce the severity of your sciatica and help improve your posture. This can help relieve pain and improve mobility.
For more intense stretching and strengthening exercises, it is advised to consult a chiropractor. They can recommend specific stretches and exercises tailored to their patient’s needs. Chiropractic care is beneficial in relieving sciatica pain.
Yoga Poses
Yoga poses are a great way to seek immediate relief from the pain of Sciatica. This includes the Half-Pigeon Pose, Cat-Cow Pose, and Bridge Pose.
Remember to take your time with each pose and focus on what feels comfortable and what allows you to breathe deeply. Also, focus on relaxation and strive to achieve comfort in each pose.
DIY Immediate Relief for Sciatica Pain
Immediate relief for sciatica pain can be achieved through simple stretches and exercises. Make sure to speak to a doctor before starting any new exercise routine, and find the best one for your specific symptoms.
Don’t let sciatica pain control your life. Try these stretches and exercises and start feeling better today.
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