6 Simple Tips To Unlock The Sciatic Nerve

What to know about the sciatic nerve and its pain?

Sciatica is a symptom that reflects problems in the sciatic nerve and  manifests itself with numbness, tingling and the typical “pins and needles”. 

It is common in middle-aged people (ages 30 to 50) and can be caused either by normal wear and tear or by overexertion or a sudden buildup of pressure.

Sciatica usually  gets worse at night,  after several hours in the same position (standing or sitting), walking or bending the spine backwards.

Among the main causes of this problem, we highlight:

• Disc herniation
• Degenerative arthritis
• vascular problems
• Tumors that compress the spinal cord nerves
• Traumas
• infections
• Inflammation

And regarding the symptoms of sciatica, we found:

• Pain in the lower back and even in one or both legs.
• Weakness in the muscles of the legs, glutes and feet.
• Greater discomfort when sneezing or coughing.
• Increased pain when stretching or bending.
• Tingling or numbness in the legs.
• Impossible to remain seated for a long time.

Exercises to Reduce or Prevent Sciatic Nerve Pain

If you’ve suffered from this problem, you certainly know it’s a nightmare and you don’t want it on anyone. The pain prevents us from continuing with the activities and we don’t know which position to be in for the cramps to stop.

Thanks to exercises, we will not only be able to prevent a new episode, but also  reduce common symptoms  :

cross leg

We must do this exercise as slowly as possible and noticing the signals that the body sends. This doesn’t mean stopping at the first pain or discomfort, but it doesn’t mean putting too much pressure on the waist.

• Lie on your stomach, on a mat or on the floor.
• Bring your arms in front of your head and keep your legs straight. Raise your right leg and at the same time your left arm. The head will also go up a little, but the idea is that the torso does not rise from the floor.

When you reach the highest you can handle, hold 3 seconds and return to the starting position. Do the same with your left leg and right arm. Repeat 10 times on each side.

spine elongation

Stand up straight with your legs together and well stretched. Drop your head and arms (stretched). The idea is that with your fingertips you can touch the ground, but if you can’t, there’s no problem.

The spine will make a kind of “curve” that will  stretch the muscles and the sciatic nerve. To return to the starting posture, you will have to ascend very slowly, otherwise dizziness or reduced pressure may occur.

Once the first repetition is finished, do it 5 more times. On each occasion try to reach a little lower with your arms.

leg stretch

Sciatic nerve pain usually starts in the lower spine and continues into the leg. So it’s good to stretch it when the tingling or tingling symptoms start.

We can do the exercises in different ways.

• For example, raise your right leg above a table or chair. Keep your left leg straight.
• Bring your arms forward so that your fingers touch your toes (as close as you can get).
• Hold the posture, return to the starting position and start over 2 times more.

It will feel like the back of your leg and glute are stretched. 

lumbar stretch

Low back pain from the sciatic nerve can leave us paralyzed for a few minutes. That is why it is necessary to lengthen the area only when the discomfort starts.

• Lie on your back on the floor or on a mat.
• Stretch your legs and let your hands “cross” with your palms down.
• Bend your knees and place the soles of your feet on the floor.
• Slowly rotate your knees to the right until the closest one touches the floor. Try not to lift your shoulder or the opposite hand.
• Hold for a few seconds, go back to the starting position and go to the other side.
• Repeat 5 times.

Hamstring stretch

Sciatica spreads through the entire leg and into the foot, so this exercise will be very good for reducing pressure.

• Sit on the floor with your spine straight and your legs stretched out.
• Rotate your shoulders to the right and bring your torso forward and try to touch your toes with your fingers.
• The head should touch the knee.
• Stay in this position for a few seconds, go back to the beginning and go to the other side. With each repetition it’s good to stretch a little more than the one before.

waist stretch

Finally, this exercise will reduce pain because it will  stretch the compromised area.

• Lie down on the mat or floor and bend your knees and raise them as close to your chest as possible.
• Hold with both arms around your legs and exert some pressure.
• Lower your legs and straighten them.
• Repeat several times.