There is no doubt that sciatica can be excruciating. People who have not experienced it really simply do not know just how bad it can be. Not only does our lower back become extremely painful, but the buttocks, inner thighs, and even down to our calves can cause constant pain. Sharp twinges from trapped nerves are a regular occurrence and can leave us immobile and in pain that we think will never be released. But back stretching to help ease sciatica can work wonders, so please follow the stretching exercises for sciatica in this article as well as those in the previous article too.
Stretches For Sciatica
Sciatica can be brought on by bad posture, bad form when lifting, sneezing (in the case of the author) and a myriad other simple movements that cause this very common problem.
To ensure that we both never get sciatica in the future and to treat for it when it occurs we need to both strengthen our backs, buttocks and thighs, as well as give them increased flexibility, or elasticity.
Tendons and ligaments shorten if they are not stretched and this is the prime cause of sciatica. Performing daily stretches designed specifically to ease sciatic nerve problems as well as to increase flexibility and range of movement will greatly diminish the pain and the risk of future occurrences.
This is part 3 of a 5 part series intending to give you a basic grounding in all aspects of easing back pain through stretching. Follow the whole series and take note of the later chapters on the instructions for performing all stretches properly and other tips to ensure that you never develop a bad back in the future.
For acute cases any stretching before using a backnobber 2 is going to be difficult. The towel stretch is a simple to perform and mild stretch for sciatica that may be chosen first.
Lie on your back with a towel placed behind the lower part of the leg. Preferably the foot. Keep your leg slightly bent and to to raise it vertically in the air by pulling on the towel. Hold for a comfortable period of time then lower. Repeat with the other leg.
As with all stretches, perform for only a few seconds to begin, and with a very limited range of movement. Increase daily for more time and a better stretch as your sciatica improves.
Relieve Sciatica Pain Symptoms
Do The Twist
Any twisting exercise is going to help to strengthen your inner core and help stretch out your muscles and tendons to give relief.
One of the best options is to sit on the floor and place your left foot bent up to your crotch, or as near to it as you can. In severe cases this will probably mean that your foot rests across the opposing thigh. This in itself with provide a very good stretch and may even be too much for severe cases.
Place your right hand on to your upper thigh and turn to the left as much as you can, keeping a very straight back. This will really loosen up the stiffness and this is then repeated on the opposite side.
This is a modified version of the previous stretch. Rather than turning to the side, once your leg is bent across your straight leg then simply try to tough the toes of the extended leg, keeping your back straight. Repeat for the other leg.
Stretches For Sciatic Nerve Pain
Any exercise where you are feeling a stretch in the inner thighs and the top rear of the buttocks is going to help alleviate the problems of sciatica.
Lie down and keep both legs extended. Then bend one leg and place your foot to the outer side of the knee of the extended leg. Then with your hands try to push your leg to the floor by applying side-ways pressure to the knee. This will have a limited range of movement but is certainly very effective at giving a very good stretch and is one of the best performing stretches for sciatic nerve pain.
Back Stretching To Help Ease Sciatica
Please read the next two articles for some further tips on performing stretches for back pain relief and for other ways to dramatically cut down the risk of sciatic and general back pain in the future.