The lower back and the hips must be checked when a person feels sciatic nerve pain for some time. Stretching can help a lot.
Unfortunately, it’s a type of pain which can spread towards the lower limb as well as the feet. The sciatic nerve actually connects the spine with the femur. It’s the most important muscle we need to move our hips, feet as well as upper legs.
Doctors can recommend the usage of aspirin, ketoprofen, muscle relaxants, acetaminophen, antidepressants, as well as many other painkillers.
Still, we’re here to recommend you a better way to recover from the pain. You could use some interesting exercises that will prevent you gaining the side-effects you get when you take painkillers. It is very important to visit a doctor before you decide to start with the exercises.
Warm up before you do them and take a look at the videos for further instructions!
1. Supine Piriformis Stretch
This exercise is done while lying down with bent knees. The leg that hurts should be crossed and the other leg should be facing up and going towards the chest. Hold your ankle very strong using one of your hands. Use the other hand to hold the knee.
After that, you need to align the shoulder with the ankle. Stay like this for 30 seconds. You need to have a feeling of extended glutes and bottom.
2. Standing Piriformis Stretch
Stand up and then put the leg that hurts above the knee of your other leg. After that, lower your hip while you’re at an angle of 45 degrees. The torso should be bent upfront. The arms should be extended and aligned with the ground.
Make sure the spine is straight. Remain like this for 30-60 seconds. Repeat the movement with your other leg.
3. Outer Hip Piriformis Stretch
Lie down. The leg which hurts should be bent. The foot should be close to the knee of the other leg. Curl the leg towards the opposite side and use your knee to touch the floor.
During the extending of the left leg, the right hand should be put on the knee and the left hand should be raised. Try to touch the floor using your shoulder. The arm should be lowered in the opposite direction of your knee.
Remain like this for 20 seconds. Repeat the same movement using your other leg.
4. Long Abductor Stretch
Sit down. The legs should be extended and far apart. The torso should be bent upfront. The hands should be on the floor. Use your elbows to touch the ground. Remain like this for 20 seconds.
5. Short Adductor Stretch
Sit down. Close the feet together in front of you. Use the left hand to hold the right foot ankle. The right hand should be used to hold the left foot ankle.
The knees should be pushed towards down. Remain like this for 30 seconds. Use your legs to wave rapidly for 30 seconds.
6. Side-Lying Clam
Lie on the side where your hip hurts. The legs should be tilted back forming an L shape. The feet should be one on top of the other. The legs should be in a parallel.
The hip which hurts should be kept high, but don’t tilt your spine or body. Keep the feet close. Use the top knee to raise it and stay like that for several seconds. Repeat the same movement for 15 times.