Three Great Exercises For Sciatica
Exercises for sciatica doesn’t sound like such a great idea at first sight. You’re dealing with a lot of pain when suffering from an inflamed sciatic nerve and exercises for sciatica are normally what’s farthest from your mind. Well, you might actually want to rethink that position. Muscles and muscle strength play a key role in healing sciatica and preventing future flare ups.
Three different exercises for sciatica can go great lengths to relieve your sciatica. Some of us can’t even remember the last pain free day and what it meant to just move freely without having to think those moves through first. Sciatica is a royal pain in the behind, but help is on the way with these three exercises for sciatica.
1. Relaxation Of The Hip Flexors
Start with the relaxation of your hip flexor muscles. When your hip flexors are too tight, they pull your lower back into an increased curve. Once that happens, pressure on your sciatic nerve grows and sooner or later the over-tightened hip flexors contribute to your sciatica.
To help your hip flexors to loosen up a bit you can do the following exercises for sciatica: Get down on one knee, the knee placed a bit further back than your buttocks. The other knee should be up in front of you and the foot flat on the ground. Place your hands on your hips for straight posture. Now gently bend the knee in front of you forward, until you can feel the pull in your hip of the leg with the knee on the ground. Repeat the movement slowly a couple of times, then switch legs and repeat. This type of exercises for sciatica helps loosen the hip flexors and thus relieves pressure on the sciatic nerve. It also increases blood flow in the muscles, which is always needed to reduce inflammation.
2. Stretching Of The Piriformis Muscle
The Piriformis muscle is located on the very inside of your buttocks and has the sciatic nerve running right through it. Now if this muscle over-tightens you can imagine the pressure being put on the sciatic nerve; and we also know how well this nerve takes to being under pressure.
Simple stretching exercises for sciatica instantly relieve the pressure. Lie down flat on your back and pull up your legs in a 45 degree angle. Now place the right leg over the left as if crossing them. Fold your hands around both legs and gently pull them towards your chest until you feel the pull in your buttocks. Hold your position for a moment and release. Now switch the legs around and repeat the procedure. You will feel instant pain relief.
This isn’t a permanent sciatica cure, but will greatly relieve sciatica pain and tension in the Piriformis muscle right away. Once the Piriformis muscle loosens up it will stop aggravating the inflammation of your sciatic nerve. This is a great kind of exercises for sciatica when you feel that pain increasing and your muscles tensing up.
3. Strengthening Your Abdominal and Core Muscles
Lower back and pelvis stability is provided largely by the abdominal muscles, along with other core muscles. When your abdominal and core muscles are weak, they fail to hold up your spine properly, thus pressure increases on the vertebrae and the disks, which in turn can put pressure on the sciatic nerve at its exit points from the lower spine.
So using exercises for sciatica to increase strength and flexibility in your core and abdominal muscles is an absolute must if you want to see long-term relief from your sciatica problems. Today’s life-styles are, for the most part, not very conductive to strong core and abdominal muscles. It is important to pay these muscles some attention and put them to work, so they can keep you spine healthy and protected.
So if you do these three exercises for sciatica, your condition should be easier to control and pain become manageable, so you can lay off the medication.
Exercises For Sciatica Sufferers
Exercises for sciatica can effectively help the patients to get rid of the pain. With the proper stretching exercises, you can walk, play, and enjoy your daily activities without pain.
First, you need to know that sciatica is not a condition but symptom due to the pressure on the sciatic nerve. The patients usually feel pain at the lower back near the buttocks or legs. Depending on the situations, most people experience weakness, numbness, and may feel difficult to move their legs and hip.
If you are serious enough to improve your life, following the exercises for sciatica may change your lives. You can imagine how cheerful and relaxed without the pain obstructing your moves.
The muscles at abdominal area are very important as it is the main support for the lower back. However, you should not perform the traditional sit-up to strengthen the muscles because the sit-up can lead to further injuries. The correct way should be identifying the weak muscles and perform targeted abdominal exercise to treat Sciatica pain.
The hip muscles increase the pressure to your lower back, causing the sciatica condition. Relax the hip muscles and do some stretching exercises will help to release the tightness of the muscles. The hip stretch is so effective that you can feel the difference after a few days.
Sciatica might occur when the sciatic nerve is compressed by the piriformis muscles. The piriformis muscles are next to the sciatic nerve, so the stretching exercises for sciatica are important to treat and prevent sciatic pain.
It is important to identify the conditions and knowing the correct methods when treating any types of back pain. The abdomen, hip, and piriformis are the area that should be taken care of in order to get rid of the pain. Sciatica can be treated effectively without drugs and painkillers, as long as you apply the correct and targeted stretching exercises.
If you are serious about eliminate back pain, you can find out more about exercises for sciatica. You will then discover how the system addresses the conditions and applying the targeted treatment to cure your problem.
Best Exercises For Sciatica
Even though we would all like to think that there is a miracle cure for sciatica, there is not, and we have to keep up with various stretches and exercises on a daily basis. The best exercises for sciatica are different from one person to the next and it all depends on your condition. If the pain is in the knee, a different stretch should be conducted than for those with lower back pain. Due to so many people trying to find the perfect exercise, here are a few ideas in helping you choose the right ones.
The first way to choose the best exercises is where you pain is located. If you pain is located in the lower back, stretches such as a hamstring stretch will not benefit. This can cause your back to bend and twist, causing serious injury to occur. On the other hand, setting up an inversion table in your own home would have a tremendous effect on your back. This will relieve any pain that you currently are having by putting pressure off of the spine.
The next tip on finding the correct exercises for your sciatica is through doctors on the Internet. Today, more doctors are turning to the Internet to help people with sciatic nerve problems. Programs such as SciaticaSelfCare and LoseTheBackPain have seen great results from their patients. These doctors are willing to help you through video tutorials, written books, and one on one contact through e-mail or phone.
As you can see, there are a number of ways to find the correct exercises and treatment for sciatica. It is important that you understand what symptoms you are having, the type of pain, and how to properly treat. A simple self-assessment will go along way in helping you achieve your goals. If you stick with a program that works, follow it step-by-step, and stay motivated, you will find yourself reliving the pain once and for all.