- by Portea HomeCare
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- Feb 09 2017
Best Exercises for Relieving the Pain of Sciatica
Sciatica is a term that describes symptoms of pain, weakness, numbness, or tingling that may originate in the low back and then travel down one leg (or both), often along the path of the sciatic nerve. Check out these simple but effective sciatica stretches for relaxing the lower back, pelvic floor, buttocks and legs. They also work to help you strengthen these key areas for reducing or preventing sciatica pain by allowing the spine to return to its natural, functional alignment.
1. Hamstring Stretch Exercise
Lie on the back. Keep a towel around your ankle. hold the ends of towel in your both hands lift the leg straight up and pull your ankle towards you until you feel the stretch. Hold for 30 counts and lower it down repeat with your RT leg.
2. Gluteal Stretch Exercise
Lie on the back, with the knees, bent to a 90-degree angle. Elevate the left leg and rest the ankle on your right thigh. Next, wrap the hands around the right thigh, pull it close to your body, and hold for 20-30 seconds. Repeat this 3 times, and then switch the leg.
3. Piriformis Stretch Exercise
Lie on the back and bend the knees. The heels should be pushed towards the buttocks, cross one leg over the other, and rest the ankle. You should stretch the hips and hold for 20 seconds. Then, change the leg and hold for another 20 seconds. You can also push out the leg for a more intensifies stretch.
4. Core stability exercise
Lie on your back bend your knees foot flat on the mat pull your tummy inside hold for 30 counts and relax do it 10 times.
5. Back Extensions Exercise
Lie with the face down and keep the feet and hands flat on the floor. Keep the fingertips at an eye level. Push the hands to arch the back, and hold for 5-10 seconds. Then, lower the back to the ground and make 10 repetitions.
If the pain of sciatica is troubling you, get in touch with the physiotherapists at PORTEA today.
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