Leg Stretching
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Two Important Sciatica Stretching Exercises for Sciatic Pain Relief
Sciatica, well-known as sciatic nerve pain, can be a terrible disease that can really degrade your quality of life if remained untreated.Sciatic nerve stretching exercises can really help you on your road to becoming lower back pain free, but first you need to understand how sciatica is caused.
Essentially, sciatica is nerve damage that has been set off by either stress, or tight muscles pinching the nerve.Because the sciatic nerve starts in your lower back, and travels down, all the way through the back of your leg and hamstrings, overly tight muscles can create a pinch, which can cause lower back pain .
Generally, these overly tight muscles mean that muscles in the surrounding areas are quite weak, and this is determined to be the most common cause of sciatic pain. Sciatica exercises can really help to combat this, and ease your numbing nerve pain.
Sciatic nerve damage can also be triggered by job stressors such as truck driving for long periods of time. The constant bouncing applies stress on the sciatic nerve. Sciatica can also be caused by a herniated lumbar disc, in which case, only performing sciatica stretches won't help too much, and can in fact in up damaging your sciatic nerve further.
Consider one of these simple exercises to help you find outthe type of sciatica you may be suffering from. Sit in a chair and try stretching the leg with the side you are having pain on, out straight.If your pain increases, most likely true sciatica is to blame, and you have a herniated disc.Another test that is helpful in determining where your sciatica is originating from, is gently pulling your knee on your tender side, to your shoulder on the same side. Then relax a bit and proceed to pull the knee towards the opposite shoulder, and gauge your pain.If it is significantly more painful pulling to the opposite shoulder, tight muscles are the most likely culprit for your sciatica.
Here are two simple Sciatic nerve stretching exercises you can do in order to help relieve sciatica depending on which type you may be suffering from. The first one you perform the same exercise as listed above under the test exercises, but you do it lying down on your back. This can help stretch out tight hamstring muscle. Be careful though, because if you suffer from a herniated disc than this exercise can worsen it.
The second stretch is based on yoga exercises. Lie flat on your stomach and push up on your elbows, looking up and breathing deeply. This creates a slight curve in your lower spine and helps to relieve pressure and pain. But again, be careful, because if your sciatica is caused by a facet syndrome, this can worsen it.
Also, sometimes this may exacerbate your pain temporarily, but it usually improves with repetition, and it is better to get up and walk around for a while in between repetitions, and take a break. Both of these sciatica exercises can help you heal, as long as you do them a couple times a day for as long as you experience nerve pain or numbness, and there are no other causes of your sciatica you are unaware of.
Another thing to remember is that sciatica can be caused by various factors at once. Herniated disc's, facet syndrome which I mentioned briefly before, tight muscles. Facet syndrome involves rear joints at the base of
your spine, and stretching your back like the yoga exercise from before can actually increase your pain and worsenthe problems. In such case it is usually recommended to lie on your back and hug your knees. However if you are also suffering from a herniated disc, then hugging your knees isn't recommended. Therefore the absolute best thing you can do is to consult your physician before performing any Sciatica nerve stretches, and find out precisely where the cause of the pain is originating from, is the safest and smartest route to take.You can then be referred to a therapist who can demonstrate the proper exercises and sciatica stretches you should be attempting.
leg stretching machine is it worth it?
I've been looking into leg stretching machines for a while. I do Taekwondo and was hoping it could help with my flexibility, however considering how much they are I wonder if they are worth the investment.
Has anyone tried them? What were your results?
I have one handed down to me from my dad, it's a side splits one, made by century. I used it a couple of times, and it's pretty cool, but serves the same purpose as training side splits on the ground or on a wall. The best thing about the machine is it tells you the degree of your split, and it applies pressure to your inner thighs instead of on your feet like it you were using a wall. I stopped using it because it's heavy and cumbersome to set up for only one stretch. I've had great results practicing side splits without the machine.
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Some Basic Leg Stretches
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