Fix Sciatica - How To Treat Sciatica Pain

Sciatica Exercises - Treat Sciatica Naturally

Sciatica Exercises

Sciatic nerve pain can feel debilitating, as anyone who has experienced this type of excruciating pain can attest. Numbness and tingling often accompany the extreme pain felt with just the slightest move in a wrong direction. Sciatic pain can disrupt normal daily activities, making it a challenge to even go to work.

When you know that the pain you are experiencing is originating from the sciatic nerve, it is important to begin strengthening your muscles and stretching as a way to help prevent more problems down the road.

However, it is important to get diagnosed by a health professional like a chiropractor before you begin exercising for sciatic pain, in order to ensure that you are not worsening an injury or other condition.

You'll want to strengthen your abdominal muscles through exercise, but sit-ups and crunches are not targeting the correct muscles; as a matter of fact, exercises such as this may worsen or even cause sciatica. Instead, it is the hip flexor or piriformis and the lower abdominals that are the key muscles to target if you happen to have sciatica.

Below are 3 exercises to relieve sciatica:

1. To strengthen your lower abdomen, lie down on the floor on your back. Bend your right leg at the knee with your foot flat on the floor, and keep the left leg straight. Press your lower back onto the floor. As you focus on keeping our lower abdominals tight, raise your left leg eight to ten inches from the floor; hold for 10 seconds. Raise and lower your leg slowly. Repeat with the right leg. You should work up to 10 repetitions a day.

2. To strengthen your hip flexors, lie down on the floor on your back. Roll a towel and place it under your lower back. One end of the towel should be at your waist, and the other end of the towel should reach just past the middle of your lower back, or sacrum (the sacrum is the triangular bone at the lower portion of your spine). Now, place your two fists behind your head, underneath the rounded part of the skull, and lie like this for five minutes. Upon completion of the five minutes, take a short walk. Such type of exercise is designed to remove the pressure off of the sacroiliac joints, which connect your pelvic bone and spine.

3. For the last exercise, you will again lie on your back. With both knees bent and feet on the floor, place your hands at the back of your right knee and gently pull back until the leg points upward; straighten the leg slowly and feel the stretch. Hold for 30 seconds. Repeat with the left leg. This will stretch and loosen the hamstring muscles at the back of the upper leg, relieving pressure on the nerve. Overdoing this exercise could worsen pain; 2-3 repetitions on each leg are just about right.

Although sciatic pain makes it difficult to move easily, it is nonetheless important to exercise and keep active, as inactivity naturally weakens muscle, therefore contributing to the sciatic condition. Consult a specialist if you feel any pain while doing these exercises.