How To Relieve Sciatic Nerve Pain With Exercises

The intensity of the exercises should be done at individual discretion, depending on the level of sciatica pain we are suffering from. You can increase them gradually to relieve it as quickly as possible.

The sciatic nerve is a large nerve that begins at the lower back and continues into the leg. Do you know how to relieve sciatic nerve pain?

Do not confuse “sciatica” which is the name used to talk about pain in the waistline (although it is not a disease in itself).

In this article, we will tell you how to relieve sciatic nerve pain with exercise so that you can continue to carry out your activities normally.

What to know about the sciatic nerve and its pain?

Sciatica is a symptom that reflects problems with the sciatic nerve and manifests itself with characteristic numbness, tingling and “spikes” of pain.

It is common in middle-aged people (between 30 and 50 years old) and can be due to normal wear and tear, excessive exertion, or a sudden build-up of pressure.

Sciatica pain usually gets worse in the evening, after several hours in the same position (standing or sitting), after walking too much or arching too much.

Some of the main causes of this problem are:

• Herniated disc
• Degenerative arthritis
• Vascular problems
• Tumors that compress nerves in the spinal cord
• Trauma
• Infections
• Inflammations

Here are some symptoms of sciatica pain:

• Pain in the lower back and in one or both legs.
• The fragility of the muscles of the legs, buttocks and feet.
• Pain more pronounced when sneezing or coughing.
• Increased pain when stretching or bending.
• Tingling or numbness in the legs.
• The inability to stand for too long.

Exercises to reduce or relieve sciatic nerve pain

If you have ever suffered from this problem, surely you know that it is a nightmare and you do not wish it on anyone, not even your worst enemy.

The pain prevents you from continuing your activities and you don’t know what position to put in for the cramps to subside.

With these exercises, you will not only be able to prevent another episode but also reduce the common symptoms of sciatic nerve pain:

Legs crossed

You should do this exercise as slowly as possible and paying attention to the signals your body is sending you.

It doesn’t mean you have to stop everything in the face of any pain or discomfort, but don’t put too much strain on your body.

• Lie on your stomach, on a floor mat, or directly on the floor.
• Extend your arms above your head and stretch your legs. Raise your right leg and left arm at the same time. The head should also be raised a little, but the idea is that the trunk does not budge from the ground.

When you are at your best, hold the position for 3 seconds and return to the starting position.

Do the same with the left leg and the right arm. Repeat the exercise 10 times on each side.

Back stretch

Stand up with your legs together and stretched out. Drop your head and your arms (outstretched).

The idea is that with your fingertips you hit the ground but if you can’t, no problem!

The back will form a kind of curve which will stretch the muscles and the sciatic nerve. To return to the starting position, you will have to go up very slowly because you may feel nauseous or with failing blood pressure.

Once you have completed this first repetition, do it 5 more times. Each time, try to go lower with your arms.

Stretching the legs

Sciatic nerve pain often begins in the lower back and continues in the legs.

This is why it is good to stretch them out when the tingling or aching symptoms start.

You can do this in a number of ways.

• For example, raise your right leg above a table or chair. Stretch the left leg.
• Extend your arms forward so that your fingers touch the tips of your feet (or as far as you can get).
• Hold the position, return to the starting position and repeat two more times.

You will feel that you are stretching the back part of the leg and buttock.

Stretching the lower back

Pain in the lower back from the sciatic nerve can paralyze us for a few minutes. It is therefore necessary to stretch the area as soon as the discomfort begins.

• Lie on your back on the floor or on a floor mat.
• Stretch the legs and place the crossed hands on the floor, with the palms firmly pressed.
• Bend your knees, keeping the soles of your feet firmly on the floor.
• Gently bend your knees to the right until the closest one touches the ground. Try not to lift your shoulders or the opposite hand.
  
• Hold the position for a few seconds, return to the starting position and do it on the other side.
• Repeat 5 times.

Isquiotibial stretching

Sciatica pain spreads throughout the leg and reaches the foot. This is why this exercise will be excellent for reducing the pressure exerted on him.

• Sit on the floor with your back straight and your legs spread and straight.
• Turn your shoulders to the right and stretch your torso forward to try and touch the tips of your toes with your fingers.
• Your head should touch your knees as much as possible.
• Stay in this position for a few seconds, return to the starting position and do it on the other side. Each time, stretch a little more than the last time.

Stretching the belt

Lastly, this exercise will reduce the pain as you stretch the affected area.

• Lie down on the mat or on the floor and bend your knees to bring them as close to the chest as possible.
• Take your knees in your arms and squeeze quite hard.
• Lower the legs and stretch them out.
• Repeat several times.

Now you know that it is possible to relieve sciatic nerve pain.