Ease Sciatica, Lower Back and Hip Pain With These 11 Piriformis Stretches

Sciatica pain can easily tie you to the bed, and performing the easiest task is a challenge for sufferers. This condition may be caused by spinal stenosis, ruptured disk, body injury and other factors.

It can be relieved through stretches and exercises, and Dr. Kovach has a few nice suggestions. The sciatic nerve goes all the way from your lower back to your feet, and the pain affects the lower part of the body.

This nerve helps you move, and supports every moment you make with your legs and hips. The piriformis syndrome is manifested through pain in the lower body.

Experts reveal that 40% of all people deal with sciatic issues. Most sufferers use painkillers to relieve their pain, but medication provides temporary relief and may cause serious side effects.

Instead of taking painkillers, you should stretch and do some beneficial exercises. Don’t forget to warm up before you do any of this and consult your doctor!

Exercise 1

Stand still, and cross your sore leg over the knee of your other leg. Your hips should be set at a 45 degree angle. Extend your arms while keeping your hands in a parallel line with the floor.

Watch the video below for more instructions. Your spine should be straight. Hold your body in this position for 30-60 seconds.

Exercise 2

Lie on a yoga mat and bend your knees. Bring one leg towards your chest and cross it over the other knee. Hold the ankle with your hand for additional support. Hold in this position for 30 seconds.

Exercise 3

Lie on the yoga mat and bend your sore leg. Bring the foot of your bent leg to the knee, and press this knee against the ground. Extend the other leg, and touch the knee with the opposite hand.

Feel the floor with the shoulder, and lower your arm on the opposite side of this knee. Hold in this position for 20 seconds, and switch legs.

Exercise 4

Lie on a yoga mat and keep your back straight and your legs flat. Bend your sore leg, and putt he foot outside of the other leg and near the other knee.

The knee of your sore leg has to be in the middle line of your body. Keep your hips and shoulders on the ground. Hold in this position for 30 seconds, and switch legs. Do 3 reps on each leg.

Exercise 5

Sit on the yoga mat, and keep your feet in front of you. Hold each ankle with the opposite hand. Press your knees down, and hold in this position for 30 seconds.

Exercise 6

Lie on the floor on your sore side. Make an L shape with your legs. Keep your feet one over the other, and your legs in a parallel line. Keep your spine straight, and elevate your sore hip, and your top knee too. Hold in this position for a few seconds and do 15 reps.

Exercise 7

Bring your body in the baby crawl position, and keep your hands and knees on the ground. Your shoulders and hands should be in a straight line. Elevate your sore leg. Bring your body to the initial pose, and do 15 reps with each leg.

Exercise 8

Sit on a yoga mat and extend your legs. Keep them apart. Bring your upper body to the front, and keep your hands to the front. You need to touch the ground with your elbows. Hold your body in this position for 20 seconds.

Exercise 9

Sit on a chair, and cross your sore leg over the other leg. Keep your chest to the front and your spine straight. Take two deep breaths, and bend slowly. Hold your body in this position for 30 seconds, and switch legs.

Exercise 10

Bring your body on all four. Put the foot of your sore leg under your stomach. Bend it to the opposite side. Keep the knee pointed to the shoulder.

Bring your forehead to the floor, and extend your other leg while keeping your pelvis straight. Press your hips against the ground. Hold in this position for 30 seconds, and do 3 reps.

Exercise 11

Lie on the yoga mat with your face down. Rest your head to one side for a few minutes. Lean on your elbows, and take a deep breathe. Go down. Relax your body for a few minutes.

Sources:
www.organichomeremedies.com
www.mayoclinic.org

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