Exercises | Health Tips

6 Stretches To Keep Your Sciatic Back And Hip Pain Under Control

Stretching is an excellent way to make our muscles strong. It helps with injuries, sciatica and discomfort. Practice regular stretching even if you aren’t experiencing any discomfort.

Sciatica is pain in the nerves, resulting from irritation of the sciatic nerve, the largest nerve in our bodies.

It occurs due to:

  • Piriformis syndrome
  • Pregnancy
  • Degenerative disc disease
  • Muscle strain
  • Lumbar herniated disc
  • Internal bleeding
  • Infections
  • Sacroiliac joint dysfunction
  • Fractures
  • Tumors
  • Lumbar spinal stenosis
  • Scar tissue
  • Isthmic spondylolisthesis

The pain goes from one side of the lower body, through the lower back and to the limb. It may be chronic pain in one part of the body, pain in the toes, sharp pain, pain which disappears when you walk or lie, lower back pain, numbness or weakness in the lower limb etc.

The pain is severe, but it is usually treated without an operation. Over time, the pain goes away by itself. However, if the pain gets increasingly worse, and goes on for more than a week, make sure you go to the doctor.

You should also make an appointment in case of sudden pain in your low back, or you can’t be able to control your bladder or bowels.

Mindy Marantz, a physical therapist, says: “Identifying what doesn’t move is the first step toward solving the problem.” Other physical therapists also advise to do stretches that rotate the hips.

Stretching relieves your pain, so take a look at these suggestions:

1.You can do this by standing or sitting. If you decide to do it by standing, make sure to keep your feet distanced, and touch the floor. If you sit, keep your feet distanced, knees straight, and then extend your arms, with your neck relaxed.

2.Bend forward, putting your fingers on the floor. Put your hand on your foot, and bend the opposite leg. Then rotate the other foot, and point your toes to the ceiling.

3.Stay on your knees, keeping them apart, placing your hands forward. Keep your hips forward, bending your upper body backwards. Keep your hands on your heels.

4.Sit (preferably on a yoga mat) and open your knees wide, keeping your feet close to each other. Your back should be straight and your knees pressed to the yoga mat.

5.Put your arms straight and forward. Lean one hand down, and grab it with the other, getting it close to your body.

6.Get yourself on all fours, keeping your knees distanced from one another. Then, push the hips forward, lowering the chest and head to the floor.

Make sure you treat sciatica, since you may end up stuck in bed forever if you don’t.