June 24, 2016

4 Stretches To Relieve Sciatica Pain.

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When your mind and heart are truly open abundance will flow to you effortlessly and easily.

by Jiyo Wellbeing

Sciatic nerve is a large nerve going down from the lower back branching into each leg. Major causes of sciatic nerve pain include injury, spinal stenosis, and disc degradation. It can also arise of anything that potentially stresses the lower back, like pregnancy, overweight, and incorrect postures.

Treatments for sciatica pain are varied and based on cause and intensity of the pain which can range from annoying to debilitating. Acute pain can mostly be managed with hot/cold treatment and over-the-counter pain relievers. In severe pain, epidural steroid injections can be administered directly at the pain site to provide relief. I have found that while these methods are very helpful during bouts of pain, regular stretching and hip opening exercises are the most helpful to avoid pain altogether. Here are some of my favorite stretches that rotate hip to alleviate pain emerging from inflammation around the sciatic nerve.

Pigeon Pose

Start with kneeling on all fours on the floor. Bring your right leg forward and place the lower leg sideways perpendicular to the left leg so that your right knee is right behind the right wrist and the right ankle extends beyond the left knee. To intensify the stretch, slide the left leg further back and fold the body on the right leg while keeping the spine straight. Stay in the pose for a few moments and then repeat with the opposite leg.

Figure Four Stretch

Begin this stretch with first lying down on a flat surface and bending both knees. Now place the right ankle onto the bent left knee to form the figure 4. Pull right arm through between the legs, hold the back of the left thigh with both hands, and pull the left thigh up while maintaining the initial positions. This will stretch both the hip and the thigh. Repeat with the other leg. This is one of my favorite stretches not only because how effective it is, but also how its standing variant can be done easily at work while taking a break from sitting for long hours. Stand along a table for support and keep your hands on the edge. Place the right ankle on the left knee to form figure 4 and start bending the left knee to deepen the stretch. Maintain pose for a few seconds and then repeat with the opposite leg.

Two Knee Twist

This is an easy stretch yet very effective. Lie down flat on the ground and stretch arms at the shoulder perpendicular to the body. Bend knees to lift and drop together near the right elbow. Make sure that the shoulders are still on the ground and turn the face to the left. Maintain the pose for a few seconds and then alternate sides.

Triangle Pose

Stand tall and separate legs in a wide stance with feet parallel to each other. Raise arms to the side, parallel to the ground. Now twist the right foot perpendicular to the left foot, aligning the heels so they are in the same line. Lengthen the torso and slowly bend towards your right at the hip and place the right hand where you can reach easily. Keep pressing the outside of the left foot into the ground. Maintain pose for a few seconds and come up with deep inhalation. Now twist the left foot perpendicular to the right and repeat on the left side.

It should be remembered that the range of motion is inhibited if you are suffering from active pain and it is important to listen to your body and not force it beyond its limit. Consult with your doctor or chiropractor before beginning any stretches to relieve sciatica pain.

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  1. Ana Ana

    Can A Strong Core Reduce… Even Eliminate Your Joint Pain? You may have heard that a strong core is important for physical fitness. Unfortunately, what you’ve heard probably starts and stops with your abs, so you get a “sexy,” ripped” six-pack. That practically guarantees joint pain. Why? If your core is weak, your joints compensate by bearing weight that your muscles can’t. Then target one muscle in particular and all the other weak muscles compensate, stressing your joints even more. Sooner, rather than later, that stress leads to joint pain in a vicious, downward spiral. What you probably haven’t heard is how a strong core can protect your joints, even end joint pain at the source. Because your core is a system of 29 pairs of muscles. But until now, this knowledge has been the exclusive professional secret of the very best sports doctors and physical therapists working for professional sports teams. Most of us just don’t have access to doctors and physical therapists who know how to teach you to engage, activate and above all, balance your core muscles. Quickly, without expensive equipment, complicated protocols, or spending several hours a day in physical therapy. Until now, thanks to former NBA pro and chronic joint pain relief expert Jonathan Bender. Who has a gift for making the complicated. Simple and easy.

  2. Ana Ana

    Can A Strong Core Reduce… Even Eliminate Your Joint Pain? You may have heard that a strong core is important for physical fitness. Unfortunately, what you’ve heard probably starts and stops with your abs, so you get a “sexy,” ripped” six-pack. That practically guarantees joint pain. Why? If your core is weak, your joints compensate by bearing weight that your muscles can’t. Then target one muscle in particular and all the other weak muscles compensate, stressing your joints even more. Sooner, rather than later, that stress leads to joint pain in a vicious, downward spiral. What you probably haven’t heard is how a strong core can protect your joints, even end joint pain at the source. Because your core is a system of 29 pairs of muscles. But until now, this knowledge has been the exclusive professional secret of the very best sports doctors and physical therapists working for professional sports teams. Most of us just don’t have access to doctors and physical therapists who know how to teach you to engage, activate and above all, balance your core muscles. Quickly, without expensive equipment, complicated protocols, or spending several hours a day in physical therapy. Until now, thanks to former NBA pro and chronic joint pain relief expert Jonathan Bender. Who has a gift for making the complicated. Simple and easy.

  3. Ana Ana

    Can A Strong Core Reduce… Even Eliminate Your Joint Pain? You may have heard that a strong core is important for physical fitness. Unfortunately, what you’ve heard probably starts and stops with your abs, so you get a “sexy,” ripped” six-pack. That practically guarantees joint pain. Why? If your core is weak, your joints compensate by bearing weight that your muscles can’t. Then target one muscle in particular and all the other weak muscles compensate, stressing your joints even more. Sooner, rather than later, that stress leads to joint pain in a vicious, downward spiral. What you probably haven’t heard is how a strong core can protect your joints, even end joint pain at the source. Because your core is a system of 29 pairs of muscles. But until now, this knowledge has been the exclusive professional secret of the very best sports doctors and physical therapists working for professional sports teams. Most of us just don’t have access to doctors and physical therapists who know how to teach you to engage, activate and above all, balance your core muscles. Quickly, without expensive equipment, complicated protocols, or spending several hours a day in physical therapy. Until now, thanks to former NBA pro and chronic joint pain relief expert Jonathan Bender. Who has a gift for making the complicated. Simple and easy.

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