Sciatica pain can make it difficult for you to enjoy day-to-day activities. The pain and tingling you experience in your lower back can spread down your leg, which can make standing, bending and sitting uncomfortable. Doing stretches can help relieve sciatica pain, so you can get back to having fun this season.
Stretching for Sciatica Relief
Sciatica occurs when your sciatic nerve is inflamed, which can happen from spinal disc problems or other causes. Since this nerve stretches down your back and leg, it can cause pain and a tingling sensation anywhere along this path. This pain can get worse when you move in certain ways. Doing stretches helps ease muscle tension in your lower back, flank, and leg, which can help relieve sciatica. Talk to your doctor first about doing stretches when you need relief from this discomfort. It’s important to make sure that you can do these stretches safely without risking additional damage to your back.
To do this stretch, sit down on a chair and place both feet flat on the floor. Your knees should be at a 90-degree angle. Slowly lift the leg on the affected side up, and place your ankle over your other knee. Lean forward slightly, and hold this position for about 30 seconds. Take in deep breaths while you do this stretch.
For this exercise, you will need to sit on the floor. Make sure that you’re sitting up straight, and keep your legs stretched out in front of you. Slowly bend one of your legs, and put your foot down on the floor on the other side of the other leg. Gently twist your body toward your bent knee, and put the elbow on the opposite side on or next to your knee. This provides you with a deeper stretch. Stay in this position for about 30 seconds, then straighten both legs again before stretching with the other leg.
To do this stretch, stand up straight with both of your feet together. Raise the leg on the affected side up and rest your heel on a slightly raised surface in front of you. Gently lean forward while bending at the waist, and hold this position for about 30 seconds. Stand up straight again, then repeat this stretch with the other leg.
Knees to Chest Stretch
For this stretch, you’ll need to be able to lie down on the floor. Lie down on your back, and bend your knees while resting the soles of your feet on the floor. Gently bring your knees to your chest, and hold this position for about 30 seconds. Repeat this stretch a few times.
Fall is here, and if you want to enjoy it without back pain, you may want to consider minimally invasive surgery. Contact us at Capital City Neurosurgery to see how we can help!