Sciatic Nerve
Sciatic nerve pain can be so severe and draining that even you don't want to move even one half step. Sciatica pain may causes by shrink of spine canal and injury. Are you ready to do that moves which helps to get relief from sciatica pain?
Here are six exercises for sciatica pain
- reclining pigeon pose
- forward pigeon pose
- sitting pigeon pose
- knee to opposite shoulder
- sitting spinal stretch
- standing hamstring stretch
Reclining Pigeon Pose
If you are just starting your treatment, you should try reclining pigeon pose. Reclining pigeon pose is easy and comfortable way to get relief from sciatica pain. .This pose helps stretch in your hamstring and quad. Also allowing to open your hips.
Who you do reclining pigeon pose?
- Lie on your back at floor. Lift your one leg and cross it over the other leg keeping your keen bent.Keep both hands behind the thigh, locking your fingers.
- Your ankle should rest just above on thigh of your opposite knee.
- Hold the position for a moment. This stretch helps tiny piriformis muscle which sometime reduce and presses against the sciatic nerve.
- Do the same exercises with other leg.
Forward Pigeon Pose
- Kneel on the floor on your hands and legs.
- Move your one leg forward on the floor in front of your body.Keep the lower leg on the floor, horizontal to the body. Your foot should be in front of your knee.
- Stretch your lower leg all the way behind on the floor, with top foot on floor and pointing toes back.
- Transfer your weight from your arms to your legs in such a way so that your legs supporting your body weight. On the either side of your leg sit straight with your hands.
- Take a deep Breath. Bent your body forward on your arms over front of your legs. Support your weight with your arms. You will feel some relief from sciatica pain.
- Do same move with other leg.
Sitting Pigeon Pose
- Sit on your hips on the floor stretched out straight your both legs in front of you.
- Bend your right leg, putting your right foot on your left knee.
- Move your upper body forward towards to your foot in such a way that your upper body reach toward right leg thigh.
- Every time you bend your body keep your body still for 20 to 30 seconds and this stretch will reduce your sciatica pain.
- Do this again and again.
Knee to Opposite Shoulder
- Lie on straight on floor that your upper body and legs in same direction and your feet fixed upward.
- Bend your right leg and grab it your hands by locking your fingers around the knee.
- Pull your leg towards your left shoulder as much possible it go. Hold your leg for 30 seconds. You should feel a relief in your muscles, not increase in sciatica pain.
- Push your knee so your leg again at Starting position.
- Repeats this for 3 times, then switch legs.
Sitting Spinal Stretch
Sitting spinal stretch is very effective to get relief from sciatica pain.
- Sit on the floor and extended your legs straight along with floor .
- Bend your knee of your right leg and flat your foot on the floor on to outside opposite of your knee.
- Place your left elbow on the outside of your right knee it helps your body turn towards the right. This stretch help relief in spine canal pain.
- Hold this move for 30 seconds, repeats three times.
Standing Hamstring Stretch
Standing hamstring stretch can help to get relief in sciatica pain and tightness in the hamstring caused by sciatica.
- Place a small table below to your hips. Put your right leg on that table flex your foot so your toes and leg are straight. Keep a slight bend in your knee.
- Bend your body slightly towards your foot. Bend deep how much you can easily do. Don't push your body so far that you feel pain.
- Release hip of your lifting leg downward. Hold your foot that lifted on the table and bend your body towards foot. Straight your upper body in bend like leg lifting on the table.
- Hold this position for 30 seconds and repeat this with left leg.
Sciatic Nerve Sciatic nerve pain can be so severe and draining that even you don't want to move even one half step. Sciatica pain may...
