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May 25, 2023

Exercises For Sciatica Pain

Posted In: Fitness, Mindset

Companies report that back pain accounts for many sick days and disability claims. It happens across the country, including Sacramento, CA. Back pain can occur in the shoulders, mid back, and lower back. Lower back pain often occurs along the sciatica nerve, the largest nerve in the body. It starts in the lower back, continues through the area of the buttocks and hips, then down both thighs. One course of action for treating the condition is using exercises for sciatica pain. They help relax the muscles, provide pain-relief, and prevent future problems.

Stretching your hamstring can bring relief.

There are several ways to stretch the hamstring. One uses a towel to stretch it. Grab a towel with one end in each hand. Lay on your back with your knees bent and feet flat on the floor. Lift one foot and put the sole in the center, creating a loop to hold the foot. As you gently pull the towel toward you, attempt to straighten your leg, making it perpendicular to the body. You’ll feel the hamstring stretch. Do the other leg.

Gentle movement can bring pain relief.

When your back, hips, and thighs hurt, you don’t feel like moving, but it can bring relief. There are three exercises you can combine that bring quick relief. Lay on your back with one knee bent and the other leg either laying flat or bent, whichever is most comfortable. Grasp the knee with your hands and gently pull it toward your chest. Hold for up to a half minute and release. Then do the other leg. You can modify it by doing both legs at once, just don’t force the stretch, especially when you feel pain.

Yoga can help relax the back muscles and bring relief from pain.

Various yoga positions can aid in relaxing back muscles but the best combines the cat and cow pose that are done on the hands and knees. The combination starts with the cat pose. Arch your back like a cat as you lower your head. Hold the position, then return to starting position, transitioning into the cow pose. Let your belly drop toward the floor, creating the look of a swayback appearance with an exaggerated curve. Lift your head as you do this. Hold this position, then arch your back, moving back to the cat position and repeating the movement.

  • A seated hamstring stretch requires two chairs. While seated on one chair, place one foot on the other chair, leaving the other foot flat on the floor. Slowly attempt to touch the toes of the foot on the chair until you feel the stretch.
  • Another stretch that can help relieve back pain starts by laying on the back. Bring both knees toward the chest, wrapping your arms around them, pulling as close as possible, and holding.
  • Relax your muscles in the pool. Walking in water that’s up to your chest can help relax your muscles and provides a good warm-up routine. Follow the warm-up with a standing pelvic tilt.
  • If there’s loss of leg movement or problems with bowel or bladder control, see a doctor immediately. If the pain doesn’t improve or gets worse, get help from a healthcare professional.

For more information, contact us today at Team-ISC