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You’re having sciatica pain? You’re not alone.
In The United States, more than 40 percent of people will experience sciatica nerve pain in their life.
Sciatic pain can feel like numbness, tingling feeling, electronic shock, stabbing pain, and soreness. Each episode is different.
If you have sudden, severe pain in your lower back or trouble controlling your bladder and bowels as a result of your sciatica, call your medical care professional immediately.
For those looking to ease the discomfort, here are three simple exercises that’ll help relieve your sciatica pain.
Read on to learn more.
What are the Sciatica?
The sciatica are two thick nerves the width of your smallest finger. They stretch from the lower spine through the buttocks and both legs, all the way to the big toes.
Typically, sciatica pain only affects one side of your body.
Sciatica pain is caused when the nerve is pinched by a:
- Herniated disk
- Overgrown bone in your vertebrae
You are at higher risk for sciatica if you suffer from obesity, sit for prolonged periods of time, are diabetic, or are over the age of sixty.
To help ease sciatica pain, incorporate stretches as a part of your sciatica treatment.
1. Knee to Chest
One of the best exercises for sciatica pain is the knee to chest stretch. Lie down on your back on a plush surface, such as a carpet or mat. For extra comfort, add a cushion under your head.
Bend both knees and lay your feet flat on the ground. Grab one leg with both hands just below the knee and gently pull it towards your chest. Don’t forget to only pull your knee to a comfortable distance. Your other foot should still be on the ground.
Hold this stretch for twenty seconds and repeat three times on each leg. Remember to breathe deeply.
2. Knee to Opposite Shoulder
This exercise is a more advanced version of the knee to chest stretch. This time, pull your knee to the opposite shoulder. For example, pull your right leg towards your left shoulder.
Hold for twenty seconds and repeat three times on each leg.
3. Sit and Twist Stretch
This is one of the most highly recommended sciatic stretches for easing sciatica pain. Sit on the ground. Extend both legs forward and flex your two feet upward. Bend your left leg and pull it across the extended right leg.
Put your right elbow on the outside of your left knee. Slowly turn your body to the right. Only rotate to comfort.
Hold this stretch for thirty seconds and repeat three times on each side.
Sciatica pain can cause you excruciating pain. Don’t let this pain hold you back from your daily life. Use these handy exercises to help relieve your sciatica nerve pain and get you back to living life.
If any stretches cause more pain, stop them immediately. Call your health care professional if your pain continues to worsen or does not improve.
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