If you have suffered or are suffering from sciatica pain you have experienced what the real killing pain is. If you are suffering from a sciatica pain flare, some simple actions can help you overcome one of the commonest causes of sciatica pain, Piriformis Syndrome. Piriformis is a small hip muscle that becomes tight and puts pressure on the sciatica nerve, and thereby causing numbness and burning pain on one side of your derriere and down the leg. In addition to this, tightened hip flexors may make piriformis muscles work harder, leading to stiffen and pinch the sciatica nerve. Therefore stretching exercises are so important, to relax piriformis muscles and thereby taking pressure away from sciatica nerve. Here are two best home exercises for sciatica pain relief.
Finding the Cause is Important
Apart from the above-mentioned piriformis muscles there can be other reasons too for sciatica pain and it is important to find it in order to choose the right exercise. A herniated disk in lumbar spine can also press against sciatica nerve causing pain. This is the cause when there is a pain in your mid-lower back, burning, tingling sensation, numbness and weakness in feet and legs and sensation like an electric current passing through the sciatica nerve. Whatever is the cause of your sciatica pain, you should consult your doctor and only then choose a therapy.
This is a simple exercise in which you have to place a chair along a wall and place your right foot on it with your knee making roughly a right angle. Your other leg should stand straight. Achieve balance by taking support of wall with your right hand. Now raise your left heel and stand on toes and then turn your body towards wall. Use your both hands for balance. Lower your heel after a few seconds, while keeping your body twisted. Take the right foot down. Repeat with the other side.
Simple Hamstring Stretch
Hamstring stretches can also relieve sciatica pain effectively. Sciatica pain occurred due to tightened hamstrings usually results from an activity like driving for prolonged periods, particularly if the driving seat favors a rounded or slumped posture. Athletic activities too can cause tightened hamstrings. In such a case try the following stretch:
Stretch your right foot to place it on a table, bench or chair in such a way that it should come at or below the level of hip. Make sure that the hip on this side is not lifted, but rather released below (don’t let foot or leg turn outward). Repeat with the other side.
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