Do you feel as though you are always sitting on pins and needles? Does your leg hurt all the time? You may have sciatica. Sciatica pain is a difficult condition, and you will need instant relief if your leg or bum hurts. But take heart because there are exercises that may help.
What Is Sciatica?
The sciatic nerve, which runs from the lower spine to the foot, is the largest one in the body. A pinched sciatic nerve brings on numbness, and in severe cases, a stabbing pain. Furthermore, your feet may develop a prickly sensation much like sitting on pins and needles. On the other extreme, your legs may feel numb and weak.
Causes of Sciatica
Sciatica is often a symptom of another physical condition. Your pain may result from any of them.
1. Spinal Stenosis
Spinal stenosis is common among people aged 50 or older. It happens when your spinal canal starts to narrow. The open spaces between your vertebrae become smaller than before. A herniated disc ( a cracked spinal disc) may imitate your sciatic nerve.
2. Degenerative disc disease
Degenerative disc disease happens when spinal discs start to break down. The cracking may trigger your sciatic nerve.
This word refers to a slipping of the spinal vertebrae. It may cause backaches and sciatica. It is often at the base of the spine and causes of fracture in the winged-shaped area of the vertebrae.
Pregnancy is a top cause of sciatica. The weight of a fetus may strain your back, and consequently, your leg.
7 Sciatica Pain Relief Tips And Exercises That Work
Sciatica pain is indescribable, but fortunately, there are simple remedies and exercises to bring you the long-desired relief.
First of all is acupuncture, a traditional Chinese treatment. The Chinese believe that an interruption in the flow of qi, or energy, causes many illnesses. Countering them involves restoring this flow. TCM(traditional Chinese medicine) practitioners do so by accessing the acupoints in the body.
Sceptics of this treatment doubt its ability to relieve sciatica, but research reveals that it may help. A study published in the Journal of Traditional Chinese Medicine showed that 27 out of 30 sciatica sufferers saw an improvement in their symptoms.
According to the journal Pain, those who practice linear yoga experienced a 64% reduction in their sciatica symptoms. Yoga enhances flexibility and movement.
3. Trigger point massage
Another way to improve your sciatica symptoms is to massage the point of origin. You will find the sciatic nerve below the piriformis muscle, underneath your glutes. Rubbing it relieves sciatica pain.
4. Ice or heat remedies
You’ll find the sciatic nerve between your buttocks and leg. Applying ice or heat on the surface of your skin may relieve the painful area.
5. Knee to opposite shoulder exercise
Exercises help to loosen the piriformis muscle. Try this one in the comfort of your room.
Lie on your back. Extend your leg and point it upward. Bend your right leg and wrap your hand around your knee. Pull it across your body to your left shoulder and hold it there for half a minute. You should feel a relieving stretch. Return your leg to the starting position and repeat the exercise a few times.
6. Sitting spinal stretch
This workout also relieves sciatica pain. Sit on the ground and extend your legs outwards. Keep your feet flexed upward. Keep your right knee bent. Place your foot flat on the floor on the side of your left knee. Put your elbow on the outside of your right knee and turn your body to the right. Repeat the stretch three times, then switch sides.
7. Standing hamstring stretch
Another exercise that relieves sciatica pain is the Standing Hamstring Stretch.
Put your foot on an elevated surface, keeping it at the hip level. Flex your foot so that your toes and leg are straight. Bend forward a little towards your foot. Do so until you feel a deep stretch. You should release the hip of your raised leg downward. Hold for 30 seconds, then repeat on the other side.
In all, you can get sciatica pain relief from a few natural and efficient remedies.