If the sciatic nerve happens to become squeezed or pinched it can cause pain, numbness or a tingling down the leg or even in the foot. The pain often comes from a nerve in the lower back being pinched by one of the spinal vertebrae.
Sometimes it can originate in the piriformis muscle since often the nerve runs directly through this tissue. It is best to consult with your doctor if you are experiencing pain due to a herniated disc or other back injury.
With lower back injuries causing nerve pain, strengthening and stretching the muscles often can relieve the pain but it is important to only do so in such a way as to not cause further injury.
Here are some good muscle stretches to help with sciatica nerve pain. They are based on yoga postures but are simplified.
This technique is a variation of the yoga pigeon position. Lie flat on your back and put both legs straight up in the air. Then put your right ankle onto your left leg, just above your knee so that it forms a figure of 4 shape.
Put your right hand through the space between your legs and hold your other hand that stretches round your left leg to meet it. Once you can comfortably hold your hands together start to bend your left leg so that you can feel the outside of your right hip start to stretch.
Don't over do it and as soon as you feel the stretch hold it for about half a minute.
A second stretching exercise that can help with sciatica nerve pain is as follows.
Lying down on your back bring your left knee up and place your left foot flat on the floor. Bring your right let up as far as you comfortably can but try and keep your pelvis flat.
Hold your thigh and flex your foot to stretch the hamstring and calf. Once you feel some tension try to hold it for about 10 seconds, relax and repeat a few times.
Slowly let the leg down and then repeat using the other leg.
Be sure to take it easy with these and any other exercises for sciatica, especially if you haven't been getting too much exercise in recent years. Gently is the key to avoid further injury. Your body may be stiff but will start to loosen and strengthen as you practice these on a daily basis.
Sometimes it can originate in the piriformis muscle since often the nerve runs directly through this tissue. It is best to consult with your doctor if you are experiencing pain due to a herniated disc or other back injury.
With lower back injuries causing nerve pain, strengthening and stretching the muscles often can relieve the pain but it is important to only do so in such a way as to not cause further injury.
Here are some good muscle stretches to help with sciatica nerve pain. They are based on yoga postures but are simplified.
This technique is a variation of the yoga pigeon position. Lie flat on your back and put both legs straight up in the air. Then put your right ankle onto your left leg, just above your knee so that it forms a figure of 4 shape.
Put your right hand through the space between your legs and hold your other hand that stretches round your left leg to meet it. Once you can comfortably hold your hands together start to bend your left leg so that you can feel the outside of your right hip start to stretch.
Don't over do it and as soon as you feel the stretch hold it for about half a minute.
A second stretching exercise that can help with sciatica nerve pain is as follows.
Lying down on your back bring your left knee up and place your left foot flat on the floor. Bring your right let up as far as you comfortably can but try and keep your pelvis flat.
Hold your thigh and flex your foot to stretch the hamstring and calf. Once you feel some tension try to hold it for about 10 seconds, relax and repeat a few times.
Slowly let the leg down and then repeat using the other leg.
Be sure to take it easy with these and any other exercises for sciatica, especially if you haven't been getting too much exercise in recent years. Gently is the key to avoid further injury. Your body may be stiff but will start to loosen and strengthen as you practice these on a daily basis.
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