The most common reason for backache is sciatica. The sciatic nerve is a nerve that is located toward the rear end of your pelvis. This nerve goes all the way down to your feet. When this nerve gets damaged, you will experience severe discomfort and pain. There are certain exercises that can ease sciatica. If you are experiencing sciatica discomfort, you should perform these exercises on a daily basis. Let’s look at a few exercises that ease sciatica:
A great exercise to reduce sciatica pain is the knee stretch. This exercise is relatively simple to perform. All you need to do is lie down straight on your back. Once done, raise your knee all the way to your chest. Press your knee down against your chest. You should feel a stretch in your hamstring and gluteus muscle area. You have to hold the position for a while and perform the same with the other leg. This exercise should be performed on a regular basis to promote quick recovery from sciatica ache.
The mobilizing stretch is an easy exercise to perform. This will stretch the sciatica all the way down to the feet. Simply raise your knee toward your chest. Make sure your shin is parallel to the floor. Once you are in this position, raise your foot upward. To perform this exercise properly, you have to ensure that your knee is in one particular place. Repeat this exercise for one leg until tired and then move on to the other leg.
Extension of the Back
Stretching the back is important to ease sciatica. To perform this exercise, you have to lie down on your belly. Keep your hands near your head as you will have to push with them to raise your shoulders. Once you are in position, raise your shoulders until you feel your lower back stretching. Hold the position for a couple of seconds and then go back to the starting position. You should perform two to three sets of this exercise. Each set will involve holding the position until failure.
The hamstring stretch is a great exercise and can be done at any time. You can perform this exercise while sitting down or standing up. The effect of the exercise is the same regardless of which position you perform it in. However, there is one thing of which you have to be absolutely sure. When performing this exercise, you will feel your hamstrings stretching. This is when the body’s natural movement will cause your knees to bend. You have to make sure that you do not bend your knees.
If you perform these exercises often, you will see significant reduction in sciatica pain.