Top Sciatica Exercises To Relieve Pain – Learn about the exercises
Sciatica exercises are important because they help relieve pain the legs and lower back associated with radicular nerve damage. Generally, sciatica exercises are better than complete bed rest because the movements promote exchange of spinal disc fluids, help provide support and strengthen the muscles of the back. Given below are some of the best sciatica exercises:
Along with the chiropractor treatment, you can perform the mentioned exercises. It will provide the best results to the patients. There is complete relief available to the users through the medicines. The collection of information related to it is essential for the patients.
1. Press Ups
This particular exercise is great for buttocks, back and leg pain. Lie down on your stomach. Your palms should rest on the floor and the arms must be bent. Press the upper body with your abdominal muscles and your arms while the legs must rest on the floor. Maintain the position for a few seconds. You will be able to prolong the position with time and practice.
2. Extension Exercise
extensions are also very effective sciatica exercises for relieving leg and back pain. Lie down on your stomach with your legs and arms stretched out. Raise one leg and the opposite arm and hold them in position for a few seconds. Lower them gently and then repeat the movements with your other limbs. Perform a series of 10 twice each day.
These sciatica exercises will strengthen your abdominal muscles, relieve pain and offer back support. Curl ups are performed on the ground. Lie down on your back and keep your knees bent. Your arms can be held behind your head for neck support or can be folded on your chest. Lift your shoulders and head from its position on the ground, maintaining the position for a few seconds. 10 repetitions will be enough to start with but with time you can increase the repetitions.
4. Leg Raises
This sciatica exercise is beneficial for diminishing pain, supporting back and strengthening your lower abdominal muscles. Lie down on your back and hold your hand
s behind your head. You can also place a pillow under the neck. Tighten your abdominal muscles and raise a single leg a couple of inches from the ground. Hold the position for a few seconds and then release. Repeat the same process with your other leg. For an intense workout you can raise the leg and circle it in the air in each direction for 5 times.
5. Water Exercises
Aqua or water workouts are also great sciatica exercises for sciatica pain. Leg lifts are particularly great because they focus on working your stomach muscles while providing your legs with a good stretch. Use the pool for performing a few leg lifts for working the abdominal muscles. Stand with your back to the pool side while extending the arms along the pool’s edge. Tighten your stomach muscles and try to lift both your legs. Try bending the knees up to your chest. You can also try to swing them from side to side. Perform the leg lifts ten times keeping the legs straight and then 10 more with your knees bent.
Jesse Waters is head content writer and article at God Men. He found out about his love for writing when he was struggling with cancer. His works are very sensitive and he writes with his heart.