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Ever felt the pain that extends from the lower back and radiates towards the outer side of the legs, this pain is what we call Sciatica pain. It is the result of a compressed sciatic nerve and herniated discs of the spine, osteoporosis, and injuries of the spine. The symptoms of Sciatica can be experienced as continuous pain in the back, hips, and calves and numbness.

Health experts believe that inactivity and resting for too long can worsen sciatic pain. That is why stretching, exercising, and Physical therapy are recommended for a proper recovery. However, it is better to consult a doctor before you try these exercises if you might be suffering from underlying health conditions.

SCIATICA STRETCHES If you are suffering from sciatic pain, then here are the Best Sciatica Stretches to aid your healing :

  • Towel Hamstring Stretch : Using only a towel, one can begin this simple hamstring stretch.
    • First, as you lay down flat on your back, take a towel and keep it behind your knee.
    • Then, raise your leg straight and hold it for a minimum of 15 – 30 seconds.
    • Lower the leg slowly and repeat 2 times on each leg.
  • Standing Hamstring Stretch : Remember to not overstretch while doing this exercise. You can hold something for support while standing.
    • As you stand straight, keep one foot on a slightly raised surface, like a stool or couch.
    • Then, Straighten your leg, pointing the toes upwards.
    • You can lean forwards but remember to keep your back straight.
    • Hold onto this posture for about 20 – 30 seconds and one should always remember to breathe.
    • Repeat this stretch a minimum of 2 or 3 times with each leg.
  • Full Cobra pose : It helps in the realignment of the disc back to its original place.
    • As you lay on the ground in a crouching manner, keep your hands flat on the floor in the front of the shoulders.
    • Slowly raise your hands away from the floor and stretch.
    • Now slowly exhale and move to the original position and repeat.
  • Pelvic Tilt :
    • First, as you lay down on your back, bend your knees and keep your feet on the ground.
    • Now tighten the abdominal muscles while holding your pelvis slightly upwards.
    • Hold up for a few breaths and inhale slowly while returning to the original posture.
    • You can do 3 sets of 6-8 reps as per your comfort.
  • Glute bridge :
    • As you rest your back on the floor, bend your knees and keep the feet about shoulder-width apart. Relax and then keep your arms in a resting position on the floor, palm facing the roof.
    • While exerting force on the heels, lift your hips upwards until your body is in a straight form.
    • Hold this position for a few seconds and slowly return your hips to the initial position. Repeat this 8 to 10 times.

If you are experiencing sciatica pain, don’t hesitate to call us and book an appointment with the best team of Health experts and Physical therapists at the Sports and Orthopedic Center.