Pain in sciatica? Do these stretches and relieve the pain

Sciatica refers to pain that radiates along the sciatic nerve, which originates in the lower part of the spine as a combination of several nerves in the lumbar region. The nerve branches from the spine to the left and right buttocks and then travels through the back of the legs, approximately in the middle of the thighs, to the feet. Do these 7 stretches and relieve pain in sciatica effectively.

pain in sciatica

By definition, sciatica is tenderness and pain that radiates throughout the sciatic nerve, usually appearing on one side of the body. There are two sciatic nerves, one for each leg. These are the nerves that have more extension in the human body, that is, longer. Each one comes from some nerve roots that come from the spinal cord, then pass through its sacrum and fuse to form the main body of the sciatic nerve. The sciatic nerve passes between the layers of the deep muscles of the buttocks (middle gluteus and gluteus maximus), through the deep muscles of the back of the thigh, and to the outer edge of the leg to the foot.

What other symptoms causes pain in sciatica

  • Pain anywhere along the sciatic nerve pathway: in the lower back, the buttocks, the back of the thigh and / or the calf.
  • Fatigue, numbness or loss of feeling in the legs and / or feet.
  • An electrical feeling, tingling, burning, pinching or pins and needles known as paraesthesia.
  • Weakness that can make your knees bend when you stop.
  • Foot drop: a condition in which you cannot flex your ankles enough to step on your heels.
  • Reduced reflexes in your Achilles tendon and knee.

Most common causes of sciatica

Lumbar herniated disc: sometimes referred to as a broken disc, slipped disc, protruding disc, bulging disc or a pinched nerve.

Degenerative disc disease: This condition occurs when a weakened disc produces excessive micro-impulse at that spinal level and the inflammatory proteins inside the disc are exposed and irritate the area.

Ischemic spondylolisthesis: when a vertebral body slides forward over the one underneath due to a small fracture in a piece of bone that connects the two joints at the back of the spinal segment.It may interest you:7 effective home remedies to treat sciatica

Lumbar spinal stenosis: characterized by narrowing of the spinal canal.

Piriformis syndrome: when the piriformis muscle is tense and pinches a nerve root of the sciatic nerve.

Sacroiliac joint dysfunction: caused by irritation of the sacroiliac joint.

Pregnancy: Weight gain, a change in the person’s center of gravity and hormonal changes as a result of pregnancy can cause sciatica.

Scar tissue: This occurs when a scar tissue compresses the nerve root.

Muscle tension: when an inflammation of a muscular tension puts pressure on the root of a nerve.

Spinal tumor: tumors in the lower back can pinch the nerve root

Find the root cause of your pain in sciatica

Nobody’s body or symptoms are exactly the same. You should work with a trained professional, such as a physical therapist or an osteopath, to discover the root of your sciatic pain and which movements are appropriate for your body.

To get an idea yourself, you can also do the FAIR test (in which the thigh is flexed, adducted and rotated internally):

cause of pain in sciatica

Lie on your side with the affected leg on top. Does your hip hurt having your upper leg bent with your knee resting on the floor in front of you? Does it hurt especially when you try to lift the knee off the floor with a small amount of resistance, like a bag of rice? Acute hip pain is a sign that a tense piriformis may be causing sciatica.

Stretches to significantly relieve sciatica

Hamstrings and hip openers play an important role in relieving pain in sciatica . Here are some yoga poses for you to incorporate into your daily routine to help calm your sciatica.

1. Smiling variation of the cow face

stretching 1 pain in sciatica

2. Middle position of the lord of the fish

stretching 2 pain in sciatica

3. Stretching or posture of the sleeping pigeon

stretching 3 pain in sciatica

4. Reclined Spin

stretching 4 pain in sciatica

5. Bridge posture supported

Stretching 5 pain in sciatica

6. Lizard Pose

stretching 6 pain in sciatica

7. Linked angle posture

stretching 7 pain in sciatica

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