Sciatica, or sciatic nerve pain, is an often debilitating chronic lower back pain that can also radiate to one’s lower body. If you suffer from sciatica, you may be in need of at-home relief that can be achieved when you are experiencing pain.
Sciatica often affects those who are between 30-50 years of age, and can be more common in those who also suffer from diabetes, are smokers, or are in the later stages of a pregnancy. It is also common in those whose occupations require constant strain on the lower back, twisting of the back, or sitting for long periods of time.
Stretching to Treat Sciatica at Home
While Sciatica can be difficult to manage, there are exercises that can assist you to alleviate sciatica pain. These stretches assist in stretching the back and externally rotating the hip to provide some relief. Do these 3 stretches regularly to mitigate sciatic nerve pain:
Reclining Pigeon Pose – Lay on your back and bring your leg up at a right angle. Clasp both hands behind your thigh and lift your leg to place your ankle on top of the opposite knee. Hold this position for 15 seconds, and repeat on the other leg.
Knee to Opposite Shoulder – Lie on your back with your legs extended. Bend one leg and clasp your hands around your knee. Gently pull your leg across your body towards your opposite shoulder, and hold for 30 seconds. Push your knee to starting position, and switch legs.
Sitting Spinal Stretch – Sit on the ground with legs extended, and bend one knee to place your foot flat on the floor, outside your opposite knee. Place your elbow on the outside of your knee, and gently turn your body towards your bent leg. Hold for 30 seconds, and switch sides.
Stretch only to the extent of your ability, as even a mild stretch will provide some relief, and stop if you are feeling any pain. For more information on sciatic nerve pain and treatment or to book an appointment, contact the chiropractors at The AIM Clinic.