Sciatica is one of the most common injuries suffered by adults today. In fact, research suggests that nearly 40 percent of people will suffer from sciatica or pain of the sciatic nerve during some time in their life. The sciatic nerve runs from either side of the body’s lower spine, continues to travel all the way through the pelvis and buttocks, and then passes the backside of each upper leg as it then splits by the knee into branches that reach down to the feet.
While sciatica pain varies significantly, irritation to this nerve is often troublesome due to the length of the nerve and the many number of muscles and joints that it may cause pain in. For the most part, sciatica can be treated with over-the-counter medications as well as treatment and exercises to reduce the pain. However, when sciatica is severe, sufferers may need to undergo surgery to correct the issue.
The following are some useful sciatica exercises for pain relief:
- Core Strengthening and Stretching: by building the core muscles of the abdominal and back, the back is given more support and thus alleviates the pressure on the sciatic nerve. In addition, regular stretching to address the tight muscles is advised.
- Routine Hamstring Stretch: when the hamstring muscles are overly tight, the lower back suffers from increases stress. Creating a regular routine of hamstring stretches will help to relieve sciatica pain.
- Press ups: while lying on your stomach, arms should be bent with your palms to the floor. Then, use your arms and abdominal muscles to press your upper body toward the ceiling, keeping your legs on the floor.
Anyone who is experiencing pain in any region of their sciatic nerve is encouraged to see a physician to discuss their options. While some mild injuries will simply require physical therapy, others may require much more extensive care. However, performing the above exercises will certainly play a role in pain reduction.