Sciatica is a very specific type of pain; it's related to the compression of the vertebra within your spine, which in turn presses on your nerves, causing pain. By making use of sciatic exercises and stretches to relieve pain, you can get the spine to expand and ease the pressure on your spinal cord. Strong muscles and a healthy backbone are the keys to easing sciatica.
The Overall Situation
According to Lower-back-pain-answers.com, sciatica results when the root of your sciatic nerve is squeezed, typically around the spinal column. This can cause a numb or burning sensation, tingling or pain anywhere from your behind to the backs of your thighs, down into the feet.
Before starting any sort of sciatic exercises and stretches to relieve pain, check with a chiropractor, physiotherapist or a specialist in the treatment of back and lower body pain. Always do these exercises with a trained professional's supervision. Get a professional to diagnosis exactly what's causing your pain, so you can tailor your exercise program accordingly.
The website Spine-health.com describes exercises for different types of sciatica. For a herniated disk, lie on your stomach, and then prop yourself up on your elbows while keeping your hips down on the ground. Initially, hold for five seconds at a time for 10 repetitions. Work up to holding this position for 30 seconds for each repetition.
This disease is much like carpal tunnel syndrome, which is a constricting of the nerves by the surrounding tissue. However, with spinal stenosis, bone spurs can grow in on the nerves. You can use a back flexion exercise to help stretch the muscles of the lower back. Lie on your back and gently pull your knees up to your chest as far as is comfortable. You want to feel a good stretch to your back, but not pain. Hold for 30 seconds, relax, and repeat until you do four to six repetitions.
Degenerative Disc Disease
This can be a particularly painful disorder, depending on the extent of your spine's degeneration. A simple exercise to use in this case is called the hook-lying march move. Lie on your back, bend your knees, tighten your stomach muscles and slowly raise one leg so that your foot is about three to four inches above the floor. Then lower it and raise the other. Do this "marching" for 30 seconds, and do two or three repetitions. Take a break between each bit of "marching"---about 30 seconds.
How to Relieve Sciatic Pain
When you experience a sciatic flare-up, you need to know how to relieve the pain so you can continue with your daily...
How to Stretch for Sciatica Nerve Pain
To stretch for sciatica nerve pain, lay on the floor near a wall for stretches to decrease pressure on the sciatic nerve....
Yoga Stretches for Sciatica
Yoga stretches can help relieve sciatica, or nerve pain in the leg. Explore a series of movements to alleviate leg discomfort with...
Sciatic Nerve Stretches
A pinched or compressed sciatic nerve causes pain and difficulty standing, sitting and even lying down. The sciatica is a major nerve...
Exercises For Sciatica Back Pain
Sciatica is a pain that often shoots down the legs and knees from the lower back. According to physical therapist, Ron S....