Sciatica is the pain caused by pinching or irritating the largest nerve in our body, the sciatic nerve, which stretches from the lower back, through the buttocks, down the leg.
The pain can be so debilitating that you’ll not only find hard to do some everyday activities, but to even get off your bed. You may take pain killers to soothe the pain, but the safest and most effective way to reduce the sciatic pain, as well as the tingling sensation you feel in your lower back and leg is doing the right stretches for sciatica.
Here are several stretches for sciatica that will significantly reduce your sciatica symptoms.
1. The Erected Back Twist
This exercise is great if you can’t bend normally, so after doing it you will be able to do the other stretches. Place a chair in front of you and put the right foot onto it. Simultaneously, put the left hand on the right knee, and the right hand on the hip. Turn your torso to face right, without turning the hips. Hold for 30 seconds and switch the side. Stop doing the exercise if you feel pain or discomfort while performing it.
2. The Knee Raise
Lie on your back and bring the right knee close to your chest using your hands. Keep the left leg straight on the floor. Pull and push your knees using both hands, while you keep your shoulders on the floor all the time.
3. The Two Knee Twist
Lie on your back, and spread your hands in the shape of the capital letter ‘T’. Keep your shoulders on the floor while turning both knees out to the right, and then to the left. Hold here for about a minute and then switch sides.
4. The Single Knee Twist
Start by lying on your back, and bending the right knee to a right angle. Place the left hand onto the bent knee, while your right arm is stretched horizontally. Turn your head toward the right hand, making sure your shoulders are pressed against the floor.
5. The Twisted Lunge
Though a bit more difficult, this yoga pose can do wonders for your hips. Place your right leg forward and bend it at the knee. Keep the feet apart about the length of a leg. Turn your back by placing the left elbow outside the bent knee, with palms placed together. Hold here for about 30 seconds, and then switch sides.
6. The Seated Twist
Sit on the floor with your legs in front of you. Bend your right leg and place the right foot outside the left knee. You can decide if you want the left leg to be straight or curled up. Turn your upper back so that your left elbow touches the outer side of the bent knee. Place your right hand flat on the floor for support.
7. The Cat Pose
Stand on all fours. Bend the back down slowly, and carefully raise your chest using your shoulders. Take deep breaths in this position, and remain for about ten seconds. Return to flat back and tuck your chin into your chest, slowly lifting your back. Hold for about ten seconds and relax. Do this for up to 2 minutes.
8. Child’s Pose
This pose is the simplest one of all. Get down on your hands and knees, placing your hands in front of you like in a praying position. Hold here as much as comfortable. You will find this pose very relaxing so you will want to spend more time here. Nevertheless, don’t stay for 1 or 2 hours here, as your legs will hurt.