There are times where you feel like the pain in your lower back is just the normal back pain that you typically experience. Little did you know, it might be the root cause of something serious — like sciatica pain. Sciatica pain originates in the lower back and radiates into one or both legs through the buttock. Being the longest nerve in the body, the sciatic nerve can cause severe pain to spread throughout your entire body, even to your toes. Your lower back, buttocks, legs, and toes might hurt, and you might also feel tingly, numb, or weak. And as a means of relieving and managing this kind of physical pain, experts recommend performing certain chiropractic exercises that must be done regularly.
Sciatica is also referred to as lumbar radiculopathy. It might be brought on by a herniated disk pressing on the nerve or a bone spur on the spine. The spines of most persons have a few minor anomalies. A ruptured disk, spinal stenosis or the narrowing of the spine canal, and damage are actually a few of the common causes of sciatica. Sciatic pain can also occur due to a condition called piriformis syndrome. The piriformis muscle runs from the edge of your spine in your buttocks to the top of your thigh. The sciatic nerve, which is close by, can occasionally become trapped when this muscle spasms. Thus, sciatic pain may occur from this.
Because of this, medical professionals do not use imaging studies to identify sciatica. Instead, they might provide you with self-care guidelines and exercise recommendations. These precautions usually work.
Patients may believe that something is seriously wrong because sciatica pain is frequently severe. In reality, three out of every four people will get better in a few weeks. Patients may benefit from more activity and less sitting, as well as the usage of over-the-counter painkillers. Furthermore, experts may recommend any stretch that can externally rotate the hip to provide some relief, as one of the effective ways to alleviate most sciatica pain.
Knees-to-Chest Exercise
To assist lessen nerve compression in your lower back, which may help relieve lower back pain, you must perform knee-to-chest exercise. Lower back pain may be reduced with knee to chest exercise by reducing nerve compression in the lumbar spine. And with this exercise, one can loosen one’s gluteal and piriformis muscles, which can become inflamed and pressed against the sciatic nerve. This easy stretch concentrates on the upper thigh and lower buttock region.
Lay flat on your back with your legs bent, and your feet flat on the floor. Then, bring one knee to the chest while keeping the other foot on the floor. Once you have slowly done the position of hugging one of your knees to your chest, hold it up for about 30 seconds. Then, repeat it on the other side. Try doing this three times in a row, a couple of times a day. Keep one leg straight on the ground while raising the other to the chest to make the workout a little more challenging. Both knees can also be brought to the chest.
Seated Spinal Twist
Vertebrae in the spine compress, causing sciatica discomfort. And by incorporating this seated spinal twist exercise which stretches the spine, you can release strain on the sciatic nerve. The process of performing these chiropractic exercises would start by sitting up with your legs out in front of you on the floor, with your feet flexed upward. Put your right foot flat on the floor on the outside of your left knee by bending your right leg. And to help you gently turn your body, place your left elbow on the outside of your right knee. Your body should then be twisted to the right. Repeat on the other side while holding for another 15 to 30 seconds.
Low Lunge
Another one of the effective chiropractic exercises for your sciatica pain would be practicing low lunges. To do this, step forward on your right leg, bending your right knee to a 90-degree angle. Then, put your left knee down on the floor. Your left foot’s top ought to be flat against the ground. Put your hands on your right thigh while raising your torso. After that, lift your body to feel the stretch in your hips, being careful to prevent your right knee from crossing your toes. Hold this posture for about 30 seconds. And then, transition to placing your right leg behind you on the ground and placing your left leg forward with your knee bent and over your ankle. Raise your arms straight over your body with your elbows near to your ears for an added stretch.
Pigeon Pose
For sciatica pain, this yoga position is extremely beneficial. As you would with a low lunge, extend your right leg in front of you while keeping your left leg flat on the ground. Next, lower your right knee, calf, and foot to the floor. Your left arm and right foot should be in line. Feel the stretch in your right thigh as you slowly recline on your forearms. Repeat this position with your right leg behind you and your left leg in front and on the floor for a further 30 seconds.
Reclining Pigeon Pose
The most common type of pigeon pose, which is also deemed to be one of the common yoga poses being done, would be the reclining pigeon pose. This stretch comes in a variety of forms as well. And these chiropractic exercises are usually done if you are just beginning your treatment.
To do this, bring your right leg up to a right angle while lying on your back. Put your two hands together behind your thigh and lock your fingers. Then, put your right ankle on top of your left knee while lifting your left leg. Hold the posture for a short while. This aids in stretching the piriformis muscle, which on occasion swells up and hurts when it presses against the sciatic nerve. Additionally, it extends every deep hip rotator muscle. Use the opposite leg for the same exercise.
Work on the sitting and forward variants of the pigeon pose with your physical therapist after you can perform the reclining variation without experiencing any pain.
Sitting Pigeon Pose
Another type of common pigeon pose would be the sitting one. Initially, you should stretch your legs straight out in front of you as you sit down on the ground. Then, put your right ankle on top of your left knee by bending your right leg. Allow your upper body to slant toward your thigh as you lean forward. And hold them for about 15 to 30 seconds. The lower back and glutes are stretched by this. Repeat them on the opposite side.
Forward Pigeon Pose
With a forward pigeon pose, it is done by kneeling on the ground on all fours. Move your right leg in front of your body by picking it up and moving it forward on the ground. Your lower leg ought to be flat on the floor and parallel to your body. Your left knee should be behind your right foot, and your right knee should remain to the right. With the top of the foot on the floor and toes pointed back, extend the left leg all the way behind you.
Gradually shift your body weight such that your legs are bearing the majority of your weight rather than your arms. Put your hands on either side of your legs as you sit up straight.
Key Takeaway
A single exercise program does not actually work for everyone because sciatica can have a variety of causes. Never push yourself to complete a workout that does not feel comfortable. Find chiropractic exercises that will work for you instead. You might be able to perform some movements that were not initially successful as you get better. However, sticking to your program is more crucial than increasing the level of difficulty. And before attempting these exercises for sciatica, you should consult your doctor if you have any other medical issues. Consult a doctor if your pain worsens after working out.
