Sciatica is a type of back pain that comes from the sciatic nerve. When this nerve is strained or injured, the result is a shooting pain from the lower back that runs down the leg. This pain rarely affects both legs.
If sneezing, coughing, or even sitting making the pain worse, or triggers the pain, then it is likely the sciatic nerve is injured. Other symptoms include sudden and persistent numbness, tingling, and/or weakness in the legs. Those more likely to have this condition are usually between 30 and 50 and pregnant women. Conditions that are known to directly cause Sciatica are degenerative arthritis in the spine and herniated discs.
Fortunately, this condition does not require surgery in 90% of individuals affected and frequently goes away on its own. However, that means there are still those in pain who seek relief. Luckily there are some exercises you can do to help ease the pain.
Foam rolling is a popular choice, as it helps stretch the affected areas and simultaneously work out any muscle knots. Popular ways to use a foam roller is placing the foam under the thighs and using the strength of the arms to roll the thighs up and down the foam. Another option is to place it just below the stomach and roll down to the knees.
Opposite arm and leg lifts are good for stretching and strengthening the areas affected. Simply position your body on the hands and knees and lift the opposite arm and leg at the same time. Hold for up to 10 second and alternate for up to 5 minutes.
Since the pain affects the hips, hip stretches will help ease the pain. Simply kneel down and keep one leg straight and on the floor behind the hips. Press forward until the stretch is engaged and switch sides for up to 5 times each side.
Finally, the piriformis stretch, also known as a simple hip stretch, allows you to lay down and relief the pressure. Lay on the back with knees bent and one leg folded across the bent leg. From there, just hold onto the bent leg and pull it toward the chest. Alternate crossed legs up to 5 times each.
As always, it is important to consult your physician before starting any exercise program.
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