Sciatic nerve exercises

Sciatic nerve and sciatica

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

Sciatic nerve exercises

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

Stomach exercises such as crunches are one of the sciaticnerve exercises. It is important to perform them slowly and not to overdo it.Relieving the hips involves exercises that are focused onhip 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 handsand knees, while the stomach is pulled in and chest are high. Opposite arm and legare extended until they are parallel with the floor and while doing this, theperson 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 to10 times.Single leg stretch is done while lying on the back. One kneeis pulled towards the chest, while the other leg is at a 45 degree angle andhead and shoulders are lifted. This exercise should also be repeated up to 10times.Clam shell is an exercise that is done while lying on oneside, with the knees bent, and hips and shoulder in the same line. The hipsshould be kept still, while the top knee is being open and heels squeezedtogether. This movement should be repeated 10 times on each side.

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