Sciatic nerve pain can be excruciating and can happen for several reasons, usually it affects the lower back and hips. The sciatic nerve begins at the lower back and travels down the the hips, buttocks and down each of the legs. There are many causes for sciatica. The most common are a ruptured disc, spinal stenosis (narrowing of the spinal canal), or injury. Sciatic pain can occur when the piriformis muscle spasms and traps the nearby sciatic nerve. The piriformis muscle extends from the buttocks at the edge of the spine all the way to the top of the thigh. This condition is called piriformis syndrome. Here are seven stretches that may help alleviate the pain of sciatica:
Knee to shoulder stretch:
Lie on back with legs extended and feet flexed
Bend right leg and clasp hands around the knee
Gently pull your right leg across the body towards the left shoulder
Hold for approximately 30 seconds
Push the knee until the leg returns to the starting position
Repeat 3 times and then switch legs
Standing Hamstring Stretch:
Basic Seated Stretch
Sitting Pigeon Pose:
Sitting Spinal Stretch
Stretches should be done carefully and if there is any pain present, the stretch should be stopped. If sciatic pain persists for over a month, consult a doctor or physical therapist. For more information, visit this link:
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