Sciatica Nerve Stretches
Static nerve stretches can help to reduce sciatica nerve pain. Sciatica nerve pain is a condition of nerve damage which is triggered by muscle tightening or pinching the sciatica nerve. When the sciatica nerves are compressed you will feel pain in the lower parts of your body. Although the pain is not life threatening, it will disrupt your normal life. You will not be able to do normal tasks such as lifting weight, bending and walking. You can try different treatments to reduce the pain. These treatments include medicines, physical exercise as well as natural remedies such as diet and massage.
Stretching your muscles will reduce muscle tension to reduce the pain in the lower back or legs. Below are some sciatica nerve stretches you can exercise to reduce the pain.
1) Hamstring Stretches
In hamstring stretches you will lie on your back on a mattress or on the floor. Try to bring your left knee to your chest. At the same time, use your hand to hold your left thigh and stretch the leg upwards as far as it can go. Stay in this position for at least ten second and then repeat the same procedure with your right leg. Repeat the procedure at least five times.
2) Pelvic Stretches
Lie down facing the ceiling, and bend your knees. Make sure your feet are planted firmly on the ground and make sure they are a bit far from your hips. Then, lift your buttocks on the air and stay like this for five seconds. Repeat this five times.
3) Swimming Stretches
Lie down facing the floor and bend your knees. Make sure your hands are stretched pas your head and shoulders and your palms are facing downwards. Lift your left leg and right arm off the ground and stay like this for ten seconds. Repeat the exercise by lifting your right leg and left hand from the floor. Do this five times.
4) Back Extension
Put a mat on the floor and lie on it on your stomach. Place your hands on the floor and use them to lift your upper body off the floor. Do not move your hips or legs at all. This exercise is meant to strengthen the muscles at your lower back to reduce lower back pain.
5) Knee to Chest Stretches
Lie down on your back, bend your knees and make sure your feet are on the ground. Let air flow into your lungs. When you release the air lift your feet from the ground and bring your knees closer to your chest. Stay like this for ten seconds and then return to normal position. Repeat this exercise ten times every day.
6) Stretches for Piriformis Muscles
Lie on the floor facing the ceiling. Bend both knees and place your feet on the ground. Lift the ankle which is feeling pain to your right knee and use your hands to pull your other thigh behind. Hold this position for at least ten seconds and then release your thigh. This will help to relieve sciatica pain.
7) Yoga Stretches
Yoga sciatica nerve stretches are known to relieve sciatica nerve pain. They are particularly good for pregnant women who are vulnerable to sciatica pain. If you are pregnant, sit on all fours and put your knees wide apart to give the belly enough space. Next, lie on your hips with your knees still wide apart and stretch your arms beyond your shoulders and head. Stay like this and take deep breaths.
Sciatica nerve stretches are enough to help you relive sciatica pain. They reduce muscle tension and inflammation which are the main causes of sciatica pain. They are more effective if they are combined with physical exercise. The two methods are safe, and you can do them at home. However, they should be done after you have consulted your physician.