There are a number of sciatic nerve pain relief treatments that you can use today to start feeling more immediate relief.
The sciatic nerve can become irritated or compressed, causing symptoms such as pain, tingling , leg weakness, and difficulty sitting up; Pain can have many tendencies, either from a herniated disc, which puts pressure on the nerve, or a piriformis syndrome disorder, which shortens this muscle, or from joint dysfunction, both of which conditions can cause sciatic pain.
Exercises to eliminate sciatic nerve pain
Below you can learn about a series of treatments to relieve pain caused by the sciatic nerve and relieve discomfort by improving certain postures.
Cross leg
Lying on the floor, bring your legs up and place your feet on the floor; cross the affected leg over the other and push down, without moving your trunk from the ground, and hold for a few seconds. Repeat this exercise at least ten times; it will help relieve pain.
Leg stretch
Sit up straight, and with both hands grasp the affected leg. Tilt your head down, and pull the leg towards your head, until you feel an extension in the upper leg region, hip and glute, and hold this position for 15 seconds.
Periform stretch
The piriformis muscle irritates the sciatic nerve , causing pain; An easy way to stretch the piriformis muscle is to lie on your back and begin as follows: place your legs straight and then bend the affected leg toward your chest.
You can also bend your legs and cross the affected leg over the other; Grab the ankle with the opposite hand and the knee with the same hand, push the knee down and pull the ankle to the opposite shoulder.
Hamstring stretch
Sit on the floor with your legs wide apart and stretched out, and push your knees into the floor; then roll your shoulders toward the leg on the painful side and reach for your toes. This exercise will help stretch the hamstring muscles, which are located at the back of the thigh .
Tennis ball exercises
Sciatic nerve pain can be caused by piriformis syndrome , which is a muscle that is located below the gluteal muscles; for its part, the sciatic nerve is found through or below the piriformis muscle, depending on the anatomy of each person, and when the piriformis muscle is shortened and inflamed, it irritates the sciatic nerve. You can ease sciatic nerve pain with a tennis ball, which will help massage and relax the piriformis muscle.
Lying down and with your legs bent, at the hips, place the ball under the affected gluteus and let your body weight fall on it; perform rocking movements with the pelvis to treat the piriformis muscle. Find different postures to treat your pain.