Sciatic nerve pain occurs when there is compression on the nerve but when you implement exercise and proper stretching into your daily routine, you can alleviate some of that discomfort. Knowing what stretches are best for you may be challenging so contacting a professional such as an Atlanta chiropractor can help guide you in the right direction.
For older adults, stretching may be new and jumping into a new routine could be more harm than good, so if you are looking for some beginner stretches to help improve mobility, this is where to begin!
Techniques That Can Help Reduce Sciatic Nerve Pain
A Pelvic Tilt works best while using a yoga mat but a mattress with firm padding may be used as well. Begin the exercise by lying on your back. While lying on your back, point your toes forward and then bend your knees so that both your feet become planted on the ground. Take breath in and pull your belly button in so that your pelvic bone pushed toward the ceiling and your back becomes flush against the mat or mattress. Hold pose for 20 seconds, then rest and repeat. Be sure to use your core muscles when tilting your pelvis and avoid pushing with your legs.
A bridge is similar to the tilt so the fundamentals remain the same. Begin lying on your back with your knees bent and feet planted on the ground. Begin by lifting your buttocks slowly from the ground and lifting your pelvis toward the ceiling. When you find your torso and thighs aligning, you have made your bridge and will hold this position for about 8-10 seconds and then lower yourself to the ground. As you progress with this stretch your strength will develop and you can then work towards completing 2 sets of 10 bridges.
A seated hamstring stretch will help in the reduction of pain caused by the sciatic nerve. Having a tight hamstring will cause the sciatic nerve pain to increase so developing flexibility in the back of your legs will ultimately ease that discomfort. This stretch can be done in a chair in the seated position. Begin by placing yourself at the end of the chair and with only one foot on the floor. Next, place your other leg out in front with your heel dug into the floor and toes pointed to the ceiling. While keeping your back straight, pull your body forward until you feel that stretch in your leg.
Hold this pose for about 20 seconds and then return to sitting upright in your chair. Work yourself up to completing three repetitions of this stretch to reach maximum flexibility in the hamstring which in turn becomes an excellent pain management tool for the sciatic nerve pain.
The Prone leg raise is an exercise most beneficial for those who suffer from a condition called degenerative disc disease. Begin by lying on your stomach with the assist from your yoga mat or a firm mattress, and then place your face in your arms which are folded in front of you. Next, tighten the lower stomach muscles and lift one of your legs without causing your back or neck to form an arch. The leg does need to be lifted high, just slightly off the ground. Hold for five seconds and then return to resting position. As your strength increases, build yourself up to completing 2 sets of 10 leg lifts.
Contact AICA Atlanta For Immediate Relief From Sciatic Pain
Although these stretches may work for some, they are not guaranteed to work for everyone. These stretches paired with a consultation from the Atlanta chiropractors may be your best step in the right direction to alleviate that sciatic nerve pain. For an appointment and to hear more about other options for you pain, contact AICA Atlanta at (404) 889-8828.