Sciatica might not be a chronic pain, but anyone could have trouble with it. Sometimes it’s as simple as tingling in the legs or weakness in the knees.
Sciatica represents the longest nerve in the human body. Start at the base of the spine and goes right down trough the thigh and calf muscles of the foot.
The average person has about a 40% possibility of experiencing some sciatica pain throughout their lives.
What Causes Sciatica Pain?
About 70 percent of sciatica cases are caused by piriformis. This muscle is one of a few small deep hip rotators that you use to turn your thigh out. Also, sciatica pain can be cause by herniation in your lumbar spine – a part of your spine that curves inward, near you lower-middle back. But in such cases you should consult a doctor about this immediately.
The symptoms of sciatica trouble are:
- Pain anywhere along the sciatic nerve in the lower back, buttock, back of the thigh, and/or calf.
- Fatigue, numbness, or loss of feeling in your legs and/or feet.
- An electric, tingling, burning, pinching, or pins-and-needles feeling.
- Weakness and trouble that can cause our knees to buckle when we try to stand up from sitting.
- Foot drop which is a condition when you are not able to flex your ankles enough to walk on your heels.
- Reduced reflexes in the Achilles tendon.
Here are 8 excellent back stretches you can perform to prevent or stop sciatica pain.
The Standing Back Twist
First put one foot on a chair placing the outside of the opposite hand on the raised knee and placing the other hand on the hip. Turning your upper body while keeping your hips facing forward hold the position for thirty seconds, then switch. Do not push past where feeling comfortable.
The Knee Raise
Lie on the back and draw one knee to the chest while keeping the other leg straight. Push down with your knee and pull up with your hands. Keep your shoulders on the floor.
The Two Knee Twist
Lie on the back. Splay your arms to form a capital “T”. Then, keeping your shoulders on the floor, turn your knees out to one side. Hold the position for a minute, then alternate sides.
The Single Knee Twist
Lie on your back. Keeping one leg straight, bend one knee to a 90° angle, while placing the opposite hand on that knee. Turn to face the arm while still on the floor and keeping both the shoulders against the floor.
The Twisted Lunge
This is a trickier pose, but quite beneficial because it really opens your hips. Step one leg forward, bend at the knee. Then, stretch your other leg behind you. It’s important to keep your feet a leg’s length apart. Turn your back placing your opposite elbow on the outside of your bent knee. Bring your palms together. Hold for 30 seconds.
The Seated Twist
Sit and place your legs in front of you. Bend on leg at the knee and place it on the outside of the other knee. You can keep the leg straight or curl it up. Put one hand flat on the floor behind you. Place your opposite elbow on the outside of your bent knee. Turn to face behind you, keeping your legs pointing forward.
The Cat Pose
Get on your hands and knees. Bend your back down and lift your chest by pulling your shoulders back. Breathe and hold for 10 seconds. Return to a flat back, then tuck your chin into your chest and raise your back. Hold for another 10 seconds and release. Do this exercise for a 1-2 minutes.
This is the the easiest pose on this list. You just need to get down on your hands and knees, and rock your seat back onto your heels. Leave your hands on the floor in front of you and hold for as long as you like. Try to not fall asleep like this, your legs won’t forgive you.