If you have sciatica, you may hear from your doctor that some exercises will do you good and help with pain. Sciatica is mostly referred to some types of pain caused by the irritated sciatic nerve. Usually sciatica sufferers will complain of pain somewhere around the lower back and back part of the leg. These are the areas through which sciatic nerve runs. The pain is mostly caused by the herniated disc which presses the nerve and result in irritation or inflammation of the sciatic nerve. Infection, injury, especially of spinal area, bleeding or bone fractures may also lead to sciatica pain.
In general, those who suffer from chronic sciatica would prefer exercising which they know to be cheap and effective method to alleviate pain. However, first the advice of some experienced professional who specializes in the area of sciatica is needed. The basic information this specialist will need is the cause of sciatica. The information is as a rule attained from your physical therapist. You should be warned that now exercises can be done unless your doctor allows you to!
The simplest, yet the most effective exercise is stretching. This is what you can do at home. Lie down on your floor or any flat surface and then move your knees to your chest. Put your arms around the knees applying some pressure towards your chest. This exercise helps to gently stretch your lower back. Your movements are to be slow and gentle. Do not try to stretch beyond your level of comfort.
Another exercise you can do at home is the quadriceps stretch. Now you need to lie on your stomach. Start moving your right or left leg to your buttocks. Grab this leg with the hand and gently start stretching the leg towards your buttocks. Count up to 10 or 15 and then gently place the leg back on the floor. Then switch the legs. You will notice that this exercise helps to lessen the pain.
Next simple exercise will require you to sit on the floor. Stretch your legs in front of you. Put your hands up as if trying to reach your ceiling and try to make your back as straight as possible. Count up to 10 and then relax. Put your body on the floor and bend your leg so that the knee faces your chin. Grasp the leg and hold it in this position for 10 seconds. Do the same with another leg. Repeat
And one more home exercise. Sit down on a chair with straight back. Part your knees. Put your right hand on the left knee and twist your torso to the left as far as you can. Hold it in this position while counting to 10. Do the same with the other side.
In the nutshell, as you see the exercise are simple and need not much time or effort. What is more, they will cost you nothing.
To learn more about sciatica and sciatic nerve pain in particular – please visit this site with helpful sciatica-related info.
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