Using Exercise To Relieve Pain Caused By Sciatica
There has been a lot of information disseminated for using exercise to relieve pain caused by sciatica. If you or someone you knows suffers from this then you already are aware of how extremely painful it can be. Because of the very intense pain involved it can almost eliminate any meaningful daily activities you may have had planned. This article will focus on using exercise to relieve pain caused by sciatica.
The Process
Before you attempt any of the suggestions noted here make sure you have received competent medical advice from a skilled physician or specialist. Once you have done that and been told to proceed you want to begin strengthening and stretching your muscles. This will start the process of relieving sciatic pain and minimize any future issues. The piriformis,hip flexor and stomach muscles are the muscle groups you want to focus on as to strengthen.
Piriformis Exercises
The piriformis muscles are the ones in your buttocks. These need to be strengthened to take the pressure off your sacro-Iliac joints, the ones that connect the base of you spine to your pelvic bone. One way to do this is place a rolled up towel at the base of your spine where the triangle shaped bone, (the sacrum), is. One end should be at about where your waist is and the other at or slightly beyond your sacrum. Make two fists and put them behind your head on the rounded area of your skull, (the occiput). Do this for about five minutes and then go for a short walk. This exercise will help take the pressure of your joints and spine.
Hip Flexor Exercises
Stretching your hamstring muscles will help loosen them and prevent stress on the sciatic nerve which causes pain. Lie on you back with knees bent, feet flat on the floor. Put your hands behind your knee and pull up your leg until it points upward, then straighten your leg until you begin to feel it stretch. Stop there and hold for around 30 seconds. Repeat 2 or 3 times. Do the same with the other leg. Repeat this 2 or 3 times a day. Don't overdo this exercise or it could make your pain worse. Stomach Exercises
Lay on the floor, one leg bent and foot flat on the floor, the other leg straight. Hold your lower back flat against the floor. Raise your straight leg 8 to 10 inches off the floor keeping you lower stomach muscles tight. Hold this for about 10 seconds then lower your leg. Repeat with other leg. Remember to raise and lower you leg slowly. Try to work your way up to ten lifts a day with each leg. This will help strengthen you lower abdomen. In Summary
This article has given some of the reasons for sciatica pain and given some exercises to help relieve it. Once you have been cleared for exercise you should keep in mind the main idea that more exercise you can consistently perform for the needed muscle groups then the higher the chance you minimize the pain and discomfort from your condition. If you encounter any pain concerns while performing these exercises then immediately stop and consult your physician. By following the advice given here you will go a long way toward utilizing exercise to relieve pain caused by sciatica.
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