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Sciatic nerve and sciatica

Sciatic nerve is a large nerve tissue that consists of nerve roots that come out of the spinal cord into the lower back. This nerve branches through the buttocks and all the way down to the ankle and foot. When the nerve roots that go to the sciatic nerve are pressed either due to the bulging or ruptured disc, the person may experience pain, numbness and tingling sensation. This condition is known as sciatica, and it can also be a symptom of various conditions that are related to the spine.

Sciatic nerve exercises

Just as it is the case for almost every other part of the body, some exercises that are beneficial for sciatic nerve exist, too. Surely, they should not be performed while the person is in pain, but the fact is that after the pain subsides, easy stretches and warms ups will help with circulation in legs and lumbar spine. Walking will also help with it, as well as taking a hot shower. People would be surprised to hear what activities are helpful for sciatica nerve.

  • Stomach exercises such as crunches are one of the sciatic nerve exercises. It is important to perform them slowly and not to overdo it.
  • Relieving the hips involves exercises that are focused on hip flexor, and with these exercises it is important to stretch out the back, not to sweat while doing them.
  • Kneeling arm and leg extension requires kneeling on hands and knees, while the stomach is pulled in and chest are high. Opposite arm and leg are extended until they are parallel with the floor and while doing this, the person inhales. Exhaling is done while pulling the arm and the leg back in, but only after the position is held for 2 seconds. It is recommended to repeat it up to 10 times.
  • Single leg stretch is done while lying on the back. One knee is pulled towards the chest, while the other leg is at a 45 degree angle and head and shoulders are lifted. This exercise should also be repeated up to 10 times.
  • Clam shell is an exercise that is done while lying on one side, with the knees bent, and hips and shoulder in the same line. The hips should be kept still, while the top knee is being open and heels squeezed together. This movement should be repeated 10 times on each side.

Besides these, any exercise that involves piriformis stretching, hamstring stretching or back stretching is also highly recommended as long as it does not cause pain.

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