5 Top Sciatica Exercises And Why You Should Do Them

5 Top Sciatica Exercises And Why You Should Do Them

Sciatica is caused by a nerve root problem in the lower back area, which in effect causes slight to severe pain in the left or right leg. Low back pain occurs in people from ages thirty to fifty years old.  The sciatic nerve starts in the spine and is in charge of the movement of the muscles in the back of the knee and the lower leg. Sciatica happens when this nerve experiences pressure or damage.  There are ways to ease the pain it causes, and one is to do exercises for sciatica.  Sure, bed rest is good, but the regular movement that exercises will give your muscles will strengthen them and help you fight the pain the sciatica causes.

5 Top Sciatica Exercises And Why You Should Do Them

Stretching Exercises

Sciatica exercises involve mostly stretching and strengthening that target the lower back muscles.  Stretches make sure that the muscles experiencing the pain are released from their tenseness.  They make your muscles more flexible. You can try doing leg stretches like pulling calf muscles, lunge stretches, etc. here Hamstring exercises which involve the three posterior thigh muscles also ease the pain you feel in the leg by stretching the muscles and making them limber. Along with this, stretches should be done before and after the workout. This provides a cool down and warm up session effect, which in turn helps the nerves to get back to their actual working process. It also reduces the sharp decrease and increase in strain on the lower back.


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Stretching Exercises

Muscle Strengthening

Strengthening your muscles will ensure that you’re giving your back its much needed ample support. Here exercises like doing dumbbells or light weights, push ups, exercises that use body weight like planks are known for improving the situation. Remember that when doing muscle strengthening exercises, you should start with moderation. Then pick up the pace. Doing so gradually works on the muscle groups at the back of your body and provides vigor and strength.

Muscle Strengthening

Lower Back Stretches

One can perform lower back stretches.  To do this, you need to lie on your stomach and extend the muscles of your back, and repeat the whole exercise for ten times.  Core strengthening exercises can also help reduce the pain of sciatica.  The body’s core— the abdomen, pelvis, and back muscles—is one’s center of gravity.  Doing so will improve your posture, which is directly related to the sciatica.  To feel the maximum effect of core strengthening as your low back pain exercise, you need to do it at least three times a week.

Lower Back Stretches

Yoga

Yoga is also a good way to get exercises for sciatica, but if you have certain medical conditions, yoga is not for you.  If you seek this kind of sciatica exercise, make sure to consult with experts first before attempting. Try doing the boat pose, child pose, cobra pose and even the tree pose that really help. Make sure that you do yoga after warming up or else you can cause more harm than good to your body.

Yoga

Walking

Walking is a great way to treating sciatica is constant sciatica exercise. It specifically targets the areas that needs to be strengthened and stretched, to build up the muscles that cause low back pain.  The movement that you require will depend on the severity of pain you’re experiencing, so if it is really intense, make sure to check in with a professional therapist, to make sure you’re getting the right kind of treatment.

Walking

 

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    • Higher protein percentage (25g of protein, 88.45% Whey protein by weight). Enriched with Calcium, Sodium, Potassium and Amino Acids.
    • Includes Ultra-Filtered Whey for less cholesterol, fat & sodium. 5.84G BCAA's and 4.13g L-Glutamic Acid. Rich Double Chocolate Flavor. Instantized to Mix Easily Using a Glass and Spoon.
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    • PLEASE NOTE: MuscleXP Brand is owned by Emmbros Overseas. Across all Online Platforms, the orders are supplied directly by the company and therefore 100% original and does not require any authenticity check. None of the MuscleXP products come with any Printed Foil inside the Box. However, All Jars come with MuscleXP Printed Seal outside the Jar.
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    4.67 out of 5
    • Combines vitamins, minerals, antioxidants and other nutrients along with healthy hair, skin and nails support
    • This comprehensive and complete formula delivers a total of 36 nutrients comprising vitamins, minerals, antioxidants, health blends, amino acids in one convenient daily dose.
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