subject: Find Effective Pain Relief With Sciatic Nerve Exercises [print this page] When a diagnosis of sciatica has been made, it is likely that your physician will recommend a program of sciatic nerve exercises. Sciatica is the name given to a certain kind of pain that's activated by irritation of the sciatic nerve. The pain is usually experienced in the area from the lower back to just behind the knee. Your sciatic nerve is the longest nerve in your body, spreading the length of your lower body. Sciatica is often a result of disc herniation, which causes pressure directly to the nerve. But anything that causes irritation or inflammation of the sciatic nerve can trigger the condition. Some of the common causes include trauma, internal bleeding, infection and nerve irritation from adjoining bones. The two best ways to find out if you have sciatica are your medical history and a physical exam.
An expert in this area can offer suggestions for exercises that will help lessen your painful condition. However before you participate in any exercise for sciatica you ought to talk to a physical therapist or your health care provider to establish where the pain is originating. Make sure to get your physician's okay before attempting any of the exercises that follow.
One easy and yet very effective way to lessen the symptoms of sciatica is by doing a back stretch. Start by lying down with your back to the ground, and lift both of your knees up to your chest. Then wrap your arms around your legs, applying gentle pressure just under the knees, which will provide your lower back with a good stretch. Always use slow and controlled movements and don't stretch beyond your comfort level.
Another thing that will reduce the pain of sciatica is by stretching the quadriceps muscles. While lying down on your stomach, slowly move your right leg up toward your buttocks. Take hold of this leg with your right hand and pull your foot as close as you comfortably can. Hold this pose for around 12 seconds and then repeat it on the other side.
Another good stretch for sciatica is to sit on a hard surface and let your palms support your weight. Move your feet as far away from you as you can, and don't let your back bend in the process. Lower yourself back onto the ground and bend one of your legs until your knee is facing your chin. Keep your leg in the bent position for up to fifteen seconds while holding it, and then switch to the other leg.
Stretches that make you twist your torso are typically beneficial for sciatica too. For this move, begin by sitting in a firm, straight-backed chair that supports your back, with your knees a little apart. Twist your torso towards one side and hold for 10 seconds, then repeat on the other side.
While you're doing exercises to treat your sciatica, make certain that you maintain good posture and proper breathing throughout the entire process. Stay relaxed and calm.
