If you’re experiencing sciatica nerve pain, then go for exercises that can reduce your pain and minimize the chances of future occurrence of the pain. Exercises for sciatica are recommended based on the cause of your pain. To know about the exercises for sciatica and their benefits, read through the section below.
Types of exercises for sciatica pain relief
To get sciatica pain relief, go for stretching exercises that target the abdominal and back muscles, which have caused you pain. These muscles become tight and aren’t as flexible as before. Through stretching exercises, you can stretch and strengthen the back muscles, thus helping them recover from the pain faster the next time it occurs. The most common stretching exercise for sciatica pain relief is the hamstring exercise. The hamstrings are the muscles at the back of the thigh, which help you bend your knees. Stretching the hamstrings can help reduce the pain due to sciatica.
Other than stretching exercises, you may need aerobic exercises for overall body fitness. Walking at a brisk speed is a very good form of aerobic exercise for the low back. Try walking up to 3 miles daily.
You can also try out yoga exercises to reduce the sciatica pain. Try doing the Bharadvajasana (Torso Twist) in which you sit sideways on a chair. The right side of your body should be kept against the back of the chair. You should sit straight while you exhale and hold the outer sides of the back of the chair. Next, keep your elbows wide open and exert pressure.
At the same time, keep the right hand side of the chair away from you. Simultaneously, make sure the left hand side of the hair is pulled toward you. While you rotate, keep exhaling but avoid holding your breath. Next, keep looking over your right shoulder for at least 30 seconds and repeat the pose on your other side. This type of yoga is indeed effective in reducing your sciatica pain but avoid doing it if your blood pressure is either high or low or you suffer from migraines and osteoarthritis.
There are various yoga exercises for sciatica patient. But not all of them are suitable for a single patient. The best way to find out the one that suits your physical condition is to consult a yoga expert or a fitness trainer.