Sciatica is a painful condition that affects the sciatic nerve, which is the largest nerve in the body. It can cause pain, numbness, and tingling in the lower back, hips, and legs. If you're suffering from sciatica, here are five stretches you can do to help alleviate the pain and discomfort:
Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the floor. Slowly bring one knee up towards your chest, using your hands to pull it in towards your body. Hold for 10-15 seconds, then release and repeat with the other leg. Check out this video for a demonstration of the knee-to-chest stretch.
2. Seated spinal twist: Sit on the floor with your legs extended in front of you. Bend one knee and cross it over the opposite leg, placing your foot on the floor. Twist your upper body towards the bent knee, using your opposite hand to gently press against your knee for a deeper stretch. Hold for 10-15 seconds, then release and repeat on the other side. Watch this video for a demonstration of the seated spinal twist.
3. Pigeon pose: Start on all fours with your hands and knees on the floor. Bring one knee up towards your chest and place it on the floor between your hands. Slide your other leg back behind you and lower your body down onto your forearms. Hold for 10-15 seconds, then release and repeat on the other side. Check out this video for a demonstration of the pigeon pose.
4. Cobra pose: Lie face down on the floor with your hands under your shoulders. Slowly lift your upper body off the ground, using your arms to support you. Keep your hips and legs on the floor and hold for 10-15 seconds before lowering back down. Watch this video for a demonstration of the cobra pose.
5. Child's pose: Start on all fours with your hands and knees on the floor. Lower your hips back towards your heels and stretch your arms out in front of you, resting your forehead on the floor. Hold for 10-15 seconds, then release. Check out this video for a demonstration of the child's pose.
Remember to always listen to your body and never push yourself beyond your limits. If you experience pain or discomfort during any of these stretches, stop immediately and consult with your doctor. Incorporating these stretches into your daily routine can help alleviate the pain and discomfort associated with sciatica.
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