Are you experiencing sciatic nerve pain?
You might not be the only one. Exploding cases of infectious diseases have caused many to cut back on social gatherings and physical activities.
Finding ways to manage your pain becomes critical. Fortunately, our own body provides some tips on how to handle the pinched nerve. What are the best sciatic nerve stretches?
Keep reading to learn about a few of the best stretches for sciatic nerve pain relief.
Piriformis Stretch
The best sciatic nerve stretches for pain relief is the piriformis stretch. To perform this stretch, you’ll want to start by lying on your back and placing your right ankle over your left knee. Keeping your back flat, use your left hand to pull your right knee gently toward your left shoulder.
This will gently stretch the piriformis muscle, which is often a source of sciatic nerve pain. You’ll want to hold this stretch for 30-60 seconds before performing it on the other side. If you’re having a problem with how to manage chronic pain while doing this stretch, you can consult a professional in your nearest area to give you good treatment and medical advice.
Seated Forward Bend
A seated Forward Bend is a great sciatic nerve stretch for pain relief. This stretch targets your lower back, hips, and hamstrings, which can all cause sciatica. To do this stretch, sit on the floor with your legs out in front of you and your back against a wall.
Place your hands on the ground and slowly lean forward, extending your torso and extending your arms out in front of you. When stretching, focus on keeping your lower back straight while you feel the stretch in your lower back, hips, and hamstrings.
Hold the pose for 10-15 seconds and then return to your starting position. Repeating this stretch several times a day can help reduce pain and tighten muscles in your lower back, hips, and thighs.
Knee Rolls
Knee rolls are one of the popular sciatic nerve and back stretches for pain relief. To perform a knee roll, you have to start by lying flat on your back on a yoga mat and putting your arms at your side. Bend both of your knees and shift your weight onto your shoulders and upper back.
Gently begin rolling your knees from side to side, focusing on keeping your back flat and your shoulders comfortably on the floor or mat. You should roll for about three seconds, then pause for one second and repeat.
Standing Calf Stretch
For those looking to ease their sciatic nerve and back pain, one of the finest stretches is the standing calf stretch. To perform this stretch, stand arm’s length away from a wall and place your hands firmly on the wall for stability. Place the foot of the affected leg behind the other leg, keeping the heel on the ground.
Slowly lean into the wall, stretching the calf out. Hold for about 15 to 20 seconds and release. This should be properly done for both legs, but do more repetitions on the affected side.
Learn These Sciatic Nerve Stretches Guide Today
Sciatic nerve stretches are an important part of pain relief from sciatica. By following a few simple stretches such as piriformis stretch, seated forward bend, knee rolls, and standing calf stretch. Making them a regular part of your daily routine can help to alleviate your sciatic nerve pain.
Take action now and start stretching for a better life!
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