Many people think that sciatica is just a little pain in the back, buttocks or legs.
But those who really suffer from this disease know how debilitating sciatica can become.
Indeed, when sciatica appears, it can cause pain so intense that you can no longer move.
Fortunately, here are 4 easy and effective exercises to relieve your sciatica pain . Watch:
- Lie on your back and bend your knees toward the ceiling, with the soles of your feet flat on the floor.
- Put the heel of the left leg on the knee of the right leg.
- Pass your hands under the thigh of your right leg and pull it towards your chest, until you feel a stretch in the left buttock.
- Hold this position for 30 seconds. Repeat the movement on the other side.
Note: to avoid hurting your knee, contract the muscles of the upper foot.
- Get on the floor in a seated position, with your legs extended straight out in front of you.
- Cross your right leg over your left leg, bending your knee toward the ceiling.
- Pass your left forearm outside the knee of your right leg.
- Pull the knee of your right leg towards your chest, keeping your back straight.
- Hold this position for 30 to 60 seconds. Repeat the movement on the other side.
- Get into a seated position.
- Stretch the left leg backwards and bend the right leg in front of you cross-legged.
- Slowly put all your weight on the pelvis until you feel a stretch in the lower back.
- Hold this position for 5 to 10 breaths. Repeat the movement on the other side.
A simple tennis ball is all you need to target sciatica pain points. Watch:
- Find a sore spot in the glutes.
- Place the tennis ball where you feel the pain, then lean your body directly over it.
- Hold this position for 30 to 60 seconds or until the pain is relieved.
- Use this technique on all sore spots on the buttocks. The total time spent on this exercise should be between 5 and 10 minutes.
If you suffer from sciatica, do these 4 easy stretches once or twice a day and you will finally be able to relieve your pain.
The sciatic nerve passes through the piriformis muscle, also called the pyramidal muscle.
This rotator muscle in the glutes is tiny, but ultra-powerful. It serves to rotate the hips.
But when it becomes too contracted, it can compress the sciatic nerve where it crosses it, causing severe pain, tingling and numbness in the lower limbs.
Have you tried these easy stretches to relieve sciatica pain? Let us know in the comments if it worked. We can't wait to read you!
