Most of us experience excruciating pain at some point in our life and all that we want to do at that time is just roll over and lie down. But when diagnosed with Sciatica, that’s perhaps the worst thing we can do.
When a person gets afflicted with Sciatica, the Sciatic nerve is under pressure. One just needs do few exercises so as to relieve the nerve pressure. But undertaking to do these exercises on one’s own without consulting a medical practitioner or therapist is not at all advised. A good specialist will recommend you with customized exercises on the basis of your problem area to treat sciatica.
There are many reputed and leading specialists in Pune who are known for providing excellent Sciatica Treatment. Visiting one such therapist or specialist namely Spinal Wellness Clinic, for Sciatica treatment will not only help you to get relieved from the terrible Pain but also to smoothly carry out all your activities in a normal and healthy way.
Recommended below are a few exercises that will help you to immediately overcome mild or lesser severe Sciatica Pain. But as mentioned earlier, nothing can replace a timely visit to a good medical practitioner or therapist more so for severe Sciatica Pain and also avail right and better treatment.
Hamstring Stretches:
Muscles located at the back of the thighs are known as hamstrings and usually, almost all cases of sciatica get benefitted from doing these stretches. The best way to exercise one’s hamstrings is by doing the standing hamstring stretches. All one needs to do is place one foot at an elevated surface such as a staircase or chair below hip level.
Now keep your leg straight and point your knees and toes upwards and try to release the hip of your raised leg downwards. Try bending your body forward towards the foot. The more you bend, deeper will be the stretch. Refrain from pushing very hard as you will experience pain. Try holding the pose for nearly 30 seconds and then repeat on the other side.
Extension Exercises:
The Extension exercises are especially recommended for those patients who suffer from Sciatica caused due to Herniated Disc. In this form of exercise, one has to lie down on one’s stomach and prop the upper body on one’s elbows. Gradually the patient can switch over to advanced forms of this stretch wherein the patient has to rest his or her hands and pelvic region on the floor along with stretching the upper body.
Piriformis Stretch:
The Extension exercises are especially recommended for those patients who suffer from Sciatica caused due to Herniated Disc.
In this form of exercise, one has to lie down on one’s stomach and prop the upper body on one’s elbows. Gradually the patient can switch over to advanced forms of this stretch wherein the patient has to rest his or her hands and pelvic region on the floor along with stretching the upper body. and place your right ankle on top of the left leg. Try to hold the pose for few seconds and repeat the same on the other side.
The Extension exercises are especially recommended for those patients who suffer from Sciatica caused due to Herniated Disc.
In this form of exercise, one has to lie down on one’s stomach and prop the upper body on one’s elbows. Gradually the patient can switch over to advanced forms of this stretch wherein the patient has to rest his or her hands and pelvic region on the floor along with stretching the upper body.
Exercise For Sciatica Caused On Account Of Isthmic Spondylolisthesis
In this form of treatment, a mix of exercises is recommended to treat both degenerative disc disease and spinal stenosis. Curl up is one example of such a stretch. It is nothing but a variation of what is popularly known as sit up. All one needs to do in this form of exercise is lie down on the back with knees bent and with arms folded across the chest. Now try lifting the head and chest towards the ceiling (ensure not to lift too high) and hold the position for a few seconds and slowly come back to the Original Position.
Last but not least, walking is recommended to maintain general body fitness as it helps to not put too much pressure on the lower back. Try to gradually increase the amount as well as the pace of walking.
The above recommended are just a few forms of exercises one can begin to do to get relief from Sciatica but it is always advised to do under proper guidance.
