Exercises To Eliminate Sciatic Nerve Pain
Exercises To Eliminate Sciatic Nerve Pain
Fitness

Exercises To Eliminate Sciatic Nerve Pain

Two out of three sciatic nerve pain cases occur as a result of piriformis problems. This is the name of a muscle that acts as a rotator for the hips and it’s activated when people turn their thigh out.

Common Symptoms of  Sciatic Nerve Pain

  • Numbness, fatigue or reduced feeling in the feet and/or legs
  • Pain felt in any place of the sciatic nerve– calf, back of the thigh, lower back or/and buttock.
  • Tingling, pinching, electric sensation
  • The occurrence of foot drop. This is a condition in which you can’t walk on the heels because your ankles are not flexible enough.
  • Buckling of the knees when standing up
  • Limited reflexes in the knee and Achilles tendon.

What is the cause of Sciatic Nerve Pain?

This type of pain is often caused by herniated lumbar spine. The lumbar spine is the part of the spine that is curved inward and it’s located close to the lower-middle back

Remember that this is a serious condition and you should visit your doctor’s office right away.

Two out of three sciatic nerve pain cases occur as a result of piriformis problems. This is the name of a muscle that acts as a rotator for the hips and it’s activated when people turn their thigh out.

Soothing Sciatic Nerve Pain

If you want to reduce and soothe pain in the sciatica, especially if the pain comes as a result of problems with the piriformis, you should know that there are several specially designed back stretches that are based on yoga.

Almost anyone can perform them and with their help you will be able to stretch the lower back area and protect yourself from sciatica pain or stop it in case you are already dealing with this annoying pain.

1. The Erected Back Twist

The standing back twist is an excellent pose for those who can’t bend normally because after this exercise they will be able to continue with some other exercises. Just lift your foot and place it on a chair. At the same time, put the opposite hand on the raised knee (outwards). Make sure that the right hand is placed on the left knee and vice versa. The other hand should be placed on the hip. Turn the upper body and keep the hips in a straight direction. Stay in this position for about half a minute and switch after that. Stop the exercise if you feel uncomfortable.

2. The Knee Raise

Lie down on the floor and bring one of your knees close to the chest while the other leg remains straight. Use your hands to push and pull the knees. Your shoulders should stay on the ground all the time.

3. The Two Knee Twist

Start this exercise by lying down on the back. Spread your hands in order to create a capital T letter. While keeping the shoulders on the ground, turn the knees out to the left and after that to the. Your shoulders should remain on the ground all the time. Stay in this position for about 60 seconds and after that switch sides.

4. The Single Knee Twist

Once again, lie on the back. Leave one of your legs in a straight position and bend one of the knees to a right angle. Use the opposite hand on this knee. Turn your head to the arm that remains on the ground. Your shoulders should be pressed against the ground.

5. The Twisted Lunge

There is no doubt that this yoga pose is more difficult, but it can do wonders for the hips. Step with your left leg forward and bend it at the knee. Leave the other leg behind your back. Keep your feet apart for about one leg’s length. While turning the back, place the opposite elbow one the outside and right above the bent knee. Keep the palms together. Remain in this position for half a minute.

Source:  www.wellmindness.com

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