Sciatica is a persistent pain felt along the sciatic nerve, it runs from the lower back to the feet. The pain from sciatica can be debilitating at times it can be so severe it can be difficult for a person to sit, walk or even sleep.
Some people experience tingling while for others it’s just a simple pain. Sometimes it can be a burning type feeling. Get pain from the sciatic nerve usually caused by a pinched or irritated on nerve in the lower back or lumbar spine. Nerve then gets inflamed and causes a variety of symptoms that can wreak havoc with a person’s lifestyle.
Best and Effective Sciatic Nerve Pain Exercises
The best and effective, conservative treatment is a conservative exercise to relief from sciatic nerve pain. From many exercises that are available, this is what I have found in my clinical experience to be the most effective.
- The first exercise is lying on your back with your knees bent. Wring or flex your butt to the ceiling. Hold this position for a count of ten and slowly return back to your neutral position. Do this again for about four or five times.
- Starting from the neutral position, bring each leg to the chest with both hands one by one. Follow this by bringing both knees to the chest bringing your head again hold for a count of ten and slowly return to the neutral position and repeat four times.
- The third exercise lying on your stomach and arched back with elbows on the floor moving from a neutral position to a comfortable flexed position arching the back as much as you can, but stop if aggravate back or getting a leg pain.
- Fourth exercises are on your hands and knees, pushing back towards the ceiling and then pull it to the floor like the cat stretch. These exercises should be started slowly and if you get pain or getting discomfort, stop before you have injuries. I would recommend doing this exercise two to three times a day.
Advantageous position improves sciatic nerve pain.
There are many beneficial ergonomic positions that will improve sciatic nerve pain no matter the cause. This is an important part of the treatment to improve posture and use your body correctly. Having a good posture allows you use of the body without muscles injuries, strain on joints and internal organs.
This is helpful to lie on your back with two pillows under your knees or lying on your side with a pillow between your knees in a resting position. Avoid positions like sleeping flat with no pillow, in the stomach or lying on your stomach with one knee bent upward. This will lead to a state of ‘condition swayback’.
Some simple things, like getting up and getting out of bed, go to bed it is preferred that you sit on the side of the bed with both arms to one side, down the sides of the bed you to keep your knees bent at forty-five degrees, then pull your feet into bed. Stay on one side or roll on the back.
Relief Sciatic Nerve Pain With Water.
Do not forget to drink plenty of water. Dehydrated body is one that will fight for the cure. It is important to drink at least six to eight glasses of water per day to keep your body well hydrated and to flush toxins built from the muscle spasm pain and inflammation.
By drinking plenty of water will also hydrate the disc. Spinal intervertebral discs between your bones are dries as we age the more we can keep them hydrated, less degenerative arthritis will occur in the spine. This is also the reason we getting shorter as we get older because each little disc between the vertebrae dry out.