Stretching is an ideal way to treat sciatica pain. Stretching for sciatica should be part of a balanced exercise regimen. However, if you do not have the time or inclination for exercise, you can do simple stretches at work, while watching TV, or even while completing household chores. Your dedication in stretching will determine the level of sciatica relief. Before starting any exercise program, you should consult your health care professional to make sure that you are healthy enough for physical activity.
Sciatica pain comes as a result of pressure or inflammation in the sciatic nerve. This nerve runs down your spine and separates into two nerves that run down the legs. Certain stretches can lessen the pressure on the sciatic nerve and in turn decrease suffering. Sciatica is a symptom of an underlying problem in your lower back. You should seek medical advice about the root issue. Treatment for the original problem along with stretching for sciatica will give you long-term pain relief.
Stretching is beneficial for a couple of reasons. First, stretching is a relatively easy exercise and can be done comfortably in many locations. You should start stretching only at a level in which you feel comfortable. Do not push yourself to the point of pain, which could only compound your problems. When beginning a routine, move slowly to try out new moves. Each time you practice, try to go only a little bit further. It is also best to wear loose, breathable clothing to support body motion and temperature control.
Another benefit of stretching is increased flexibility. Flexibility allows for full range of motion in joints. When your joints move freely, tension and pressure is relieved, thus discontinuing aggravation of the sciatic nerve.
Hamstrings are one of the most effective areas to stretch in order to relieve sciatica pain. To stretch your hamstrings, stand with one foot out approximately 6-12 inches in front of you, keeping your weight on the foot planted firmly under you and resting on the heel of the forward foot. Next, tilt your pelvis forward until you feel a slight pull in the back of the leg. You may rest your hand on the upper thigh of the forward leg. An alternative position is sitting on the floor with your legs straight in front of you. Bend at the waist until you achieve a gentle stretch. If you need a deeper stretch, try to sit on the floor with one leg forward at a diagonal away from the body. Bend the other leg so that your foot touches the thigh of the opposite leg. Tilt forward. Remember to stretch each hamstring equally, taking plenty of time to relax into the stretch.
Here are 3 tips to keep in mind when stretching the hamstrings:
1. Be sure that your muscles are warm before beginning the stretch, as cold muscles are prone to injury. It is not necessary to run a mile; a quick walk around the room or office will suffice.
2. Stretch only until you feel a gentle pull. Going too fast and too hard can result in serious injury.
3. Make it a daily routine. Regular stretching will create long-term flexibility and muscle maintenance.
There are many other stretches that can improve sciatica pain, but starting a regular regimen of hamstring exercises will get you firmly on the road to pain relief.
Mike Sutherland is a sciatica relief expert. For more information on stretching for sciatica pain relief, visit http://www.PainInMySciatica.com.
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