Sciatic Nerve Exercises
Sciatic nerve pain is a condition caused by compression and inflammation of the sciatic nerve. This is the longest nerve in the human body. However; the pain does not last for long but occurs periodically and if not well treated it may occur more often. The resultant effects are pain in the legs and lower part of the buttocks. In severe cases the pain may affect the functioning of the body parts making the patient immobile or even affect the urinating and bowel movement. Lack of physical exercise, carrying heavy weights, injury to the pelvic bone could cause irritation of the sciatic nerve causing the pain.
Sciatic nerve exercises are one of the most effective remedies used to reduce the pain associated with the disease. A number of factors could lead to the pain. They include herniated disc, spiral stenosis, degenerative disc, and L5 nerve root infection. For effective working of the exercise, it is advisable to discuss the relevant exercise to be used on different cause of the sciatica. Physiotherapist recommends daily practice to the body so as to prevent this condition. Sitting for long hour are one of the main causes of the disease, however; if it is blended with physical practise the likelihood of the infection occurring is narrow.
If the sciatic nerve pain has been caused by L5 nerve root infection then lie on the floor in a position that your body will form a triangular shape. This is enhanced by bending your legs so as to meet with the back. Use one arm to hold your legs and gently raise the upper body part until you sit upright. Slowly restore your body to the normal position and repeat this exercise about thirty times daily. This will relieve the pain within two to four weeks of the exercise.
Sciatic nerve exercises for herniated disc involves lying on the stomach with the head facing down. Stretch your arms parallel to your face and gently raise your head. Note that when doing this, the other body parts should be lying parallel on the ground as you continue to raise your head. Hold in this position for about five seconds before redoing it again. This practice should be repeated about ten times a day.
A sciatic nerve exercises for spinal stenosis involves lying upright on the floor with the heads facing upwards. Relax yourself and bend your leg leaving the knee facing upwards. On the same posture, try to push your knees toward the chest while making sure that the lower part of the legs are in contact with the thighs. Stay in this position for about thirty seconds before relieving the knees to their first posture. Do this for about ten repeated times daily.
For degenerative disk disease, bend your body to form a triangular shape while lying flat on the ground. The arms should be placed adjacent and parallel to your body and in this position, lift your legs gently onto an inclined position and continue this about twenty five times. Take a short break and repeat the whole procedure three times a day. However they are general sciatic nerve exercises. This involves lying flat on the ground with the face facing upwards. Lift the legs upwards gently and leave them inclined on a thirty degrees angle. Repeat this for about twenty five times daily.
Apart from the specific sciatic nerve exercises they are universal ones like aerobic. They will ease the muscle tension and improve the production of the natural body pain killer. Swimming, walking and a morning run goes a long way to prevent the sciatic nerve pain.