Back pain can occur in different ways and increase after injury. One of them is sciatic pain – it occurs when the sciatic nerve of the body is inflamed. Depending on the severity of the disease mild to severe pain may occur. The pain can move through the lower back to the buttocks, the back legs to the feet.
Sciatic pain generally affects one side of the leg, but in some severe cases both sides may be affected. It can happen at any time of day while walking, sitting or sleeping. The pain is difficult to treat but there are some exercises that can help with the condition.
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- Lie on a mat with your knees bent and feet flat on the floor.
- Bring your left leg to the left angle.
- Raise your right leg and place your left ankle on the right knee.
- Hold the position for a few minutes.
- Repeat this on the other side.
Knee to the opposite shoulder
- Lie in the same position as the last exercise.
- Close your hands around the right knee and bring it close to your chest. Make sure your toes are pointed.
- Carefully bring your right leg in the direction of your left shoulder and hold it for about 30 seconds.
- Go to the starting position and repeat the process with the other side.
- Stretching the hamstrings
- Place your right foot on a raised surface. Bend your foot so that your toes and legs are straight.
- Bend your body forward to your foot, the lower you go, the better the stretch. But make sure you do not push too far, that your feet hurt.
- Lower the hip of your raised leg and hold it for 30 seconds.
- Repeat the process on the other side
Forward Dust Position
- Bring your upper body forward over your right leg.
- Bring your right ankle to your left wrist. Now slide your left leg with your toes backwards.
- If you are near the groin with your lower leg and use the help of the ground, stretch your back.
- Breathe in and out ten times before switching to the other side.
Reclined Cow Face Pose
- Lie on your back and bring your knees near your chest.
- Cross your left leg over your right and hold the shin with your hands on each side.
- After 10 seconds, hold both legs with both hands on each side.
- Do the same on the other side.
- Lie on your stomach and rest your head on a pillow.
- Keep your hands flat on the floor next to the pillow and palms.
- Bend your left knee so that your lower leg and thigh are perpendicular to each other.
- Gently lift up so the thigh lifts off the ground.
- Hold this position for 10 seconds and return it to the starting position.
- Do this on each page five times.
In all these exercises, you can stretch the small piriformis muscle, which becomes inflamed and causes pain in the sciatic nerve.
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