3 Great Sciatica Pain Relief Exercises For Instant Feelgood!
Here is a question from one of our viewers: “I have recurring numbness in my right leg. I regularly get treatment from an osteopath but the issue always comes back after some time. My question is what I can do for myself.”
Here is what Simba Stenqvist, co-founder, head coach, and physical therapist of living with The Spirit recommends on how to bring instant relief to this common pain: Sciatica is usually noticed by the hallmark pain that radiates from your lower/lumbar spine to your buttock and down the back of your leg. You might feel the discomfort almost anywhere along the nerve pathway, but it’s especially likely to follow a path from your low back to your buttock and back of your thigh and calf. The pain can vary widely, from a mild ache to a sharp, burning sensation or excruciating pain.
Sometimes it can feel like a jolt or electric shock. It can be worse when you cough or sneeze, and prolonged sitting can aggravate symptoms. Usually, only one side of your body is affected. Some people also have numbness, tingling, or muscle weakness in the affected leg or foot. You might have pain in one part of your leg and numbness in another part. Sciatica refers to pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg.
Typically, sciatica affects only one side of your body. Sciatica most commonly occurs when a herniated disk, bone spur on the spine, or narrowing of the spine (spinal stenosis) compresses part of the nerve. This causes inflammation, pain, and often some numbness in the affected leg.
STEP 1 – Release tension Release the tension of the glute muscle groups with the help of a Pressure point/tennis ball.
Work on releasing the following muscles:
-Roll the Piriformis muscles Bring the outside of your foot over the opposite leg’s knee in a figure four shape. Lean in towards the side of the bent legs glute muscles and look for the piriformis muscles. It will most likely be the intense one. When you find it you can have a similar sensation of the pain traveling down the outside of your leg as you have during the time that the ischial nerve is activated.
-Roll the Gluteus Maximus, Medius, and Minimus Bend one knee, straighten the other leg’s knee and lean into the glute muscles using the boll on the straight leg’s side.
1-2 sets of 1-2 minutes of rolling on each side/area
STEP 2 – STRECH
-Stretch the G M/M/M R/L
-Stretch the psoas muscles R/L
-Stretch the quadriceps R/L
-Stretch the hamstrings R/L
1-2 sets – 90 seconds static hold on each side/area
STEP 3 – CORRECTIVE EXERCISES/CE
-CE for: Gluteus Maximus R/L
-CE for: Gluteus Medius & Minimus R/L
-CE for: Hamstrings R/L 1-2 sets of 10-16 reps Breathing tempo Rest 30 seconds between sets
NOTE! DO NOT PUSH IF THE PAIN IS SEVERELY AGGREGATED DURING THE EXERCISES!
-A mild to medium temporary pain during the exercises is common, but it shouldn’t last more than 1 hour after the program.
-Always seek medical professional advice if you are feeling uncertain of your status.
-Stretching might not be an option in case of bone spurs pushing in on the nerve, this is usually diagnosed by a medical professional. If that is the case, focus on the rolling and strengthening exercises and leave out the stretching parts.
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