When you suffer from sciatica and the sciatica pain that goes along with it, you may find yourself wondering if there is anything that will provide you with relief from this uncomfortable condition. This issue with your nerves can be extremely frustrating and debilitating and if it recurs often, you may find yourself feeling as if nothing is ever going to make things better for you. However, there are a variety of ways that you can deal with sciatica pain and one of those methods is through physical therapy and other exercises. Get to know more about a few of these sciatica pain exercises so that you can get the sciatic pain relief that you need here in New Jersey.
Stretch Those Hamstrings
Sciatica can have many causes. However, no matter the cause of your sciatica, a basic hamstring stretching routine can help to relieve some of the pressure and pain that you experience. There are many different ways to stretch the hamstrings.
One of the easiest methods is to perform a seated hamstring stretch. Sit on the edge of your chair and extend one of your legs out in front of you so that it is straight. Rest your heel on the floor but keep your toes pulled back.
This positioning automatically stretches your hamstring. If you feel you can stretch a little bit further, make sure you are sitting up with your back straight and lean forward over the extended leg. Repeat on the other side after you hold the stretch for about 10 to 20 seconds.
Try Piriformis Stretches
Another stretch to try when you are suffering from sciatica pain is known as a piriformis stretch. This type of exercise requires you to lie on the floor to perform. To improve comfort, lay down on a yoga or exercise mat or even a towel.
Lay flat on your back and rest your feet on the ground with your knees bent. Then, cross your left leg over your right placing the left ankle on your right knee. Slowly, grab your right knee with both of your hands and pull that knee toward your chest (with the legs still crossed). Hold that stretch for 15 to 20 seconds and release back to the starting position.
Switch legs and repeat the exercise. You can go through this process from two to four times on each leg or just do it once depending on your flexibility and the extent of your sciatica pain. Try to build up to holding the stretch longer and performing more repetitions for better results.
Now that you know a few exercises to help relieve your sciatica pain, you can be sure to incorporate them into your exercise routine as soon as possible.