Back pains are common because most people spend their day sitting in front of a laptop, while at work. This sedentary lifestyle affects the back and gives rise to issues like sciatica Pain.
This pain occurs when the irritation or inflammation affects the sciatica nerve that runs down to the lower back and into our legs. That’s the reason why the sciatica pain begins in your lower back and slowly moves down the legs.
According to the best knee replacement surgeon in Patna, one can manage this pain with the help of some specific physical movements. So, if you were wondering how to relieve sciatica pain in your legs and lower back, this blog is for you.
Sciatica Pain Relief Exercises
People seek Immediate relief from sciatica pain as it is very annoying and can affect one 's day-to-day life. Well, immediate relief may not be a possibility but one can get rid of it slowly with the help of some exercises. So, what is the best exercise to relieve sciatica:
Seated Glute Stretch
This stretch targets the muscles in the buttocks, especially the piriformis muscle. When these muscles get tight they may compress the sciatic nerve which leads to pain. To perform this stretch you have to first:
1. Sit on the floor, chair, or bed by keeping your leg in front
2. Now bend the right leg and put the ankle on top of the left knee
3. Lean forward and make your upper body reach your thighs
Hold this position for 15 - 30 seconds and feel the stretch on your glutes and lower back. Most people rely on it because it's one of the best sciatica exercises in bed.
Sitting spinal stretch
What is the fastest way to cure sciatica? Well, you can perform a sitting spinal stretch to see faster results. It stretches the muscles and relieves pressure on the sciatic nerve. Follow these steps to perform this exercise:
1. Sit on the ground and keep your legs extended straight out
2. Now bend your knees by placing your foot flat on the floor
3. Keep your feet outside of the opposite knee and place the left elbow outside of your right knee
4. Not turn your body towards the right to feel the stretch
Hold the position for 30 seconds and repeat it three times. It is the best exercise for sciatica pain in the buttocks.
Standing row with Resistance Band
If you search for what are the top 3 exercises for sciatica, then you will come across standing rows with resistance band exercises. To perform this exercise you have first:
1. Stand tall by keeping your back straight
2. Put your feet shoulder-width apart
3. Now push your hips forward to extend the lower back
Hold this position for a few seconds and perform it for at least 10 reps for faster results.
Prone on Elbows
If you search for exercises for sciatica with pictures on the internet then you will come across, prone on elbows, numerous times. It reduces pressure on the sciatic nerve and relieves pain. Here’s the step to perform this exercise:
1. Lie on the floor on your abdomen
2. Now Place your palms on the floor near your shoulder
3. Then lift yourself up by raising your back and shoulder
4. Keep the forearms on the floor and hold this position for 30 seconds
Repeat this for movement 5 to 10 times
Cobra Pose
Cobra pose is one of the famous stretches for relieving lower back pain. Follow these steps to perform cobra pose:
1. Simply lie on the abdomen with the hands near your chest
2. Slowly straighten both arms so that you can lift your head, chest and shoulder
3. Hold for 10 seconds and come back to the normal position
Repeat this movement at least 5 to 10 times to see better results
So these were some sciatica pain relief exercises, if you wish to know more ways to get rid of sciatica pain then you must consult Dr. Ramakant Kumar.
This ortho doctor in Patna will diagnose your issues thoroughly and then provide you with personalized treatment. Through his years of experience and expertise, he provides sciatica relief in 8 minutes.
Regional folks call him the top knee replacement doctor Patna has ever seen because of his unique approach. To get in touch with him you have to visit his official website.
Conclusion
Sciatica pain has become a common issue that affects one day's day-to-day lifestyle. It will not even allow you to tie your shoes without any discomfort. This is why in this blog we have provided you with the best sciatica pain relief exercises.
Remember that not all exercises are good for sciatica pain and some of them can make the condition worse. To know about some sciatica exercises to avoid you can contact Dr. Ramakant Kumar.
He is the best orthopedic doctor in Patna who has helped many people in getting rid of their sciatica pain. Regional folks love to visit him because of his super-friendly nature and world-class skills.
He is generally overbooked because of his popularity so hurry and confirm your appointment through his official website.