Sciatica is a term that is used very frequently, especially by older people. As people grow older, they become more prone to health problems related to the sciatic nerve. But what exactly is sciatica?
The sciatic nerve is the longest nerve in the body. It begins at the base of the spine, runs down through the thigh and calf muscles, and ends in the foot. Each of us has two sciatic nerves, one on each side.
According to some surveys, up to 4 out of 10 people will experience sciatica at some point in their lives. This pain is not always chronic, but it usually causes a certain level of discomfort. Not all sciatica issues are painful, either. In many cases, the result is weakness in the knees or tingling in the legs.
Common Symptoms of Sciatica
- Numbness, fatigue, or reduced feeling in the feet and/or legs
- Pain felt anywhere along the sciatic nerve: the calf, back of the thigh, lower back, and/or buttock
- Tingling, pinching, or an electric sensation
- Foot drop, which is difficulty lifting the front part of the foot
- Buckling of the knees when standing up
- Reduced reflexes in the knee and Achilles tendon
What Causes Sciatica Pain?
This type of pain is often caused by a herniated disc in the lumbar spine. The lumbar spine is the part of the spine that curves inward, located in the lower back. Remember that this is a serious condition, and you should visit your doctor to get a proper diagnosis.
In other cases, sciatica-like pain is related to the piriformis. This is a muscle that acts as a rotator for the hips, and it is activated when you turn your thighs outward.
See a doctor right away if you have severe pain, weakness or numbness in the leg, or loss of bladder or bowel control.
Exercises to Soothe Sciatic Nerve Pain
If you want to reduce and soothe sciatic pain, especially if it is related to the piriformis, there are several specially designed back stretches that are based on yoga. Most people can perform them. They stretch the lower back area and may help ease sciatica pain if you are already dealing with it. Check with your doctor or physical therapist before you start, and stop any exercise that increases your pain.
1. The Standing Back Twist
The standing back twist is an excellent pose for those who can’t bend easily, and a good warm-up for the other exercises. Lift one foot and place it on a chair. At the same time, put the opposite hand on the outside of the raised knee. Make sure that the right hand is placed on the left knee and vice versa.
Place the other hand on your hip. Turn the upper body while keeping the hips facing forward. Stay in this position for about half a minute, then switch sides. Stop the exercise if you feel uncomfortable.
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2. The Knee Raise
Lie down on the floor and bring one of your knees close to the chest while the other leg remains straight. Use your hands to gently pull the knee toward you. Your shoulders should stay on the ground the whole time.
3. The Two Knee Twist
Start this exercise by lying on your back. Spread your arms to form a capital letter T. While keeping the shoulders on the ground, turn both knees out to the left. Stay in this position for about 60 seconds, then switch to the right side. Your shoulders should remain on the ground the whole time.
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4. The Single Knee Twist
Once again, lie on your back. Leave one leg straight and bend the other knee to a right angle. Place the opposite hand on this knee. Turn your head toward the arm that remains on the ground. Your shoulders should be pressed against the ground.
5. The Twisted Lunge
This yoga pose is more difficult, but it is a great stretch for the hips. Step forward with your left leg and bend it at the knee. Leave the other leg behind you. Keep your feet about one leg’s length apart. While turning your back, place the opposite elbow on the outside of the bent knee. Keep the palms together. Remain in this position for half a minute.
6. The Seated Twist
Sit on the ground with your legs straight in front of you. Bend one leg at the knee and place the foot on the outer side of the other knee. It is up to you whether the other leg stays straight or is curled up.
Place one hand flat on the ground behind you and place the opposite elbow on the outer side of the bent knee. Slowly turn to face behind you, keeping your legs pointing forward.
7. The Cat Pose
This is a very simple exercise. Get down on your hands and knees. Slowly bend the back down and gently lift the chest by pulling your shoulders back. Breathe deeply and hold this position for about 10 seconds.
Return to a flat back, then tuck the chin into the chest and slowly raise the back. Stay in this position for about 10 seconds and relax. Perform this exercise for up to two minutes.
8. Child’s Pose
The child’s pose is the simplest of all. Get down on your hands and knees. Sit back on your heels and stretch your hands on the ground in front of you. Remain in this position for as long as it feels comfortable.
Video Exercises
9. 1-Minute Video Exercises to Help Ease Sciatic Nerve Pain
10. Another Quick Video Exercise for Sciatic Pain
11. A Video Routine for Sciatic Pain in the Lower Back and Legs
Via The Hearty Soul
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk to your doctor about any health concern.