One of the best methods in treating sciatica is exercise. Some of the most effective routine workouts that help combat the disorder are the pirformis stretches, hamstring stretching, and lower back exercises.
Exercises for Sciatica – Most Common Pirformis Stretch Workouts
There are two efficient pirformis stretch exercises for sciatica. The first remedial workout begins by sitting down the floor with the legs stretched out in front and then holding the ankle with the hands until they are drawn towards the chest. After maintaing this position for a minimum of 5 seconds, the other leg is then focused on. Finally, the exercise is repeated alternately for about 4 or 5 times. Another pirformis stretching exercises for sciatica starts by lying straight in the back with the legs stretched out and then folding it through the knees to draw them towards the chest. The knee is held by the hand with the other grasping the ankle. The position is held until the stretch is felt, and the leg exercise is then repeated alternately.
Sciatica Stretches – Popular Hamstring Stretching Routines
Aside from that, hamstring sciatica stretches are effective too. There are two popular routines that focus on the hamstring muscles and the first exercise begins by sitting on the floor with the legs stretched out. The arms are then extended with the attempt to touch the feet with the knees straight and flat. The position is held for about 10 seconds and the person returns to the starting position. The other widely held hamstring sciatica stretches commonly start by sitting on the floor with the right leg in straight position, and the other folded in the knee with the aim to let its sole touch the inner thigh of the other. The person bends in the waist touching the right foot. The exercise is then performed alternately with both of the legs.
Sciatic Nerve Defects – Lower Back Exercises
The problem on the sciatic nerve defects may also be addressed through several lower back exercises. One of which simply involves lying down on one’s stomach, bringing the palms near the chest, and then using them to lift the upper body. The gentle stretch is then experienced as one looks up as he or she does the lifting. Hold the position for about 15 minutes and return to the initial pose. Another effective lower back exercise that helps in dealing with the sciatic nerve defects merely starts by making use of the hands as well as knees to get on the floor. Pressure is then exerted on the palms and knees to the ground as the attempt to lift the back is performed. The position is then held for approximately 15 seconds, and the normal position is carried out once more.