An intervertebral disk can pressure a nerve due to a protrusion and cause a painful condition known as sciatica. Sciatica is the pain in the sciatic nerve which spans from the lower back to the hips and buttocks and down to each leg. This condition can occur due to any type of damage to the nerve channels.
Lumbar pains are felt in the upper leg, calves, knees and feet. They are continuous and can also cause a tingling sensation and numbness that can impair your movement. Usually, the pain is felt in one leg and is stronger than regular lumbar pain. This is called sciatic pain and it is usually stronger overnight and after a prolonged time of standing, sneezing, straining and coughing. The usual treatment for sciatica involves conventional medications and painkillers, but they are often ineffective and highly damaging to your organs. What you should know is that there are simple stretching exercises that can reduce the pain in just a short time.
Exercises for stretching the sciatic nerve
These stretching exercises will reduce the inflammation and pain in your back and legs. They won’t be easy at first, but you can start slow and work your way up.
- Lie down on a flat surface and bend the painful leg, then pull it towards your shoulder. Once you feel a stretch, hold the position for 30 seconds. In the end, loose your leg, take a short break and repeat the exercise twice.
- Lie down on the floor and bend your knees, then pull them towards your chest, but don’t lift your buttocks off the floor. Cross your legs next and pull the healthy leg like in the picture. Hold the position for 30 seconds, then return to the original position. Repeat the exercise twice.
Do these stretches regularly to stimulate the blood flow, eliminate muscle stagnation and accelerate your recovery, but most importantly, to reduce the sciatica pain.
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