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The sciatic nerve is the largest nerve in our bodies. It stems from the nerve roots in the lumbar spinal cord in the lower back and ranges through the buttock part to direct nerve endings down the lower extremity.
Sciatica is the pain or aching that is felt in the lower extremity which creates annoyance of the sciatic nerve. The discomfort of sciatica is normally felt in the lumbar area. The thigh down to the knee is also affected. This pain is termed as sciatic nerve pain.
In order to combat the pain, effective exercises must be done to sooth it. Sciatica nerve pain exercises reduce the sciatic pain and also provide taming to prevent impending pain recurrences. For this situation, it is recommended to consult a certified physical therapist, a qualified physiatrist, a proficient athletic trainer, an experienced chiropractor or other spine specialist who are experienced in treating leg pain. These experts will prescribe particular exercises and demonstrate the patient on how to do them. Here are two common exercises to sooth the nerve pain.
The Pigeon Stretch
This is a common yoga stance which takes in a bird’s pose. The first step is to kneel on the floor. Then stretch your left leg and try to reach your back and your toes must be pointing down. Then place your body weight slowly starting from your arms to your legs, then gradually lean at your back. Try to exhale while doing this. And to avoid straining your back, do not arch your upper body at a right angle.
Figure 4
This is a simple stretch that makes you lie on a horizontal flat surface.
Lie on your back then gently bring your right leg up to a right angle and hold it with both your right and left hands behind the thigh, then lock with your fingers. After this pose, slowly take your left leg and place your ankle against your knee. By doing this, the swollen tiny piriformis are stretched and also presses against the sciatic nerve that is triggering pain. You can repeat this stretch and also do it with your left leg.
Caution
Try to do the exercises above slowly to avoid further strain. Those who are demonstrating them on TV or any other videos have been practicing it for a long period of time that they are so flexible to bend and fold their body parts. Hence, gently carry out the exercises and if pain occurs, you must stop.
