15/09/2022
⛑️👉TIPS TO RELIEVE SCIATICA PAIN👈⛑️
Sciatica can be caused by mundane actions: -from sitting too much to improper deadlift and squat form, to everyday wear and tear.
Sciatica is generated from irritation to nerves in lower back. It radiates down glutes, into back of leg, past back of knee, and can sometimes be felt in foot. This pain is considered symptom of underlying condition, typically caused by disc herniations, bones spurs, other problems that put pressure on sciatic nerve.
👉1. Stimulate your soft tissues with heat👈
-Applying heat to rear pelvis for 15 to 20 minutes prior to your exercise can help in the following ways:
--Improve blood flow.
--Stretch soft tissues.
👉2. Start with easy, low impact options👈
If you are new to exercising, make sure to not overexert yourself. You can begin with as little as 5 to 10 minutes, and slowly work your way up each day.
You can also simply walk in a swimming pool; water therapy can effectively relieve sciatica pain and does not require much effort.
👉3. Towel hamstring stretch👈
Lay in supine (lying down face upside).You will need a medium size towel or a yoga strap to perform this stretch.
Lie on back with left leg flat on ground and your right leg bent.
Tighten your abdominal muscles while slowly lifting right leg.
Wrap a towel or yoga strap around ball of your right foot. Hold two ends of the strap with each hand.
Gently push your right heel toward the ceiling as you straighten out your right leg. (Continue to keep your left leg against the ground).
Once a comfortable stretch is felt, hold this position for 5 to 10 seconds (slowly work your way up to 30 seconds).
If you feel any discomfort in your lower back, gently bend your left leg that was flat on the ground to a 90° angle at your knee, allowing your foot to rest flat on the ground.
Release your right leg back to its original position. Switch legs and repeat at least 3 times per leg.
👉4. Wall hamstring stretch👈
If you don’t have a towel or yoga strap handy, try the wall hamstring stretch.
Begin by lying flat on your back near the edge of a wall or couch.
Keeping one leg on floor, place your other leg against wall or arm of the couch.
Gently push your knee (as tolerated) so that the raised leg is as straight as tolerable.
Try to achieve as close to a 90° angle at your hip as possible. If you are new to this stretch, you can slightly bend your knee—and work your way up to 90° over time.
Hold the stretch for 5 to 10 seconds and gradually work your way up to 30 seconds.
The same simple modification can be made as mentioned with the towel hamstring stretch to alleviate any lower back discomfort if present.
Lower your leg back to its original position and repeat the steps with your opposite leg. Aim to perform this stretch 3 times per leg.
