Sciatic nerve pain is literally a pain in the butt (along with the legs and back). If you have a flare up to deal with, there are some simple exercises that can help to ease your sciatica pain, and in particular any Piriformis Syndrome you may have developed.
This condition occurs when the piriformis, which is a small muscle that is deep inside your hips, gets tight and compresses your sciatic nerve. When this occurs, it can lead to numbness and burning pain down one side of your butt and also down the back of your leg. In addition to the piriformis needing some care, having tight hip flexors makes the problem even worse by forcing your piriformis muscles to have to work even harder, which causes it to tighten and also pinch your sciatic nerve.
It is critical to really stretch your hips when this occurs. It helps to release your piriformis muscle, which eases the pressure from the nerve, which can reduce the pain and prevent it from coming back. Using a foam roller on your hip rotator also helps to minimize pain and release some tension.
Start out by doing the following exercises for sciatica pain for a minimum of three times per week. After your pain has subsided, continue to do the exercises once a week at least to prevent the pain from reoccurring.
Reclined Pigeon With A Preparatory Stretch
Lay face down. Then bend your knees with your heels directly underneath your knees. Place your hands on the front of your thighs, then start sliding them down to the part of your leg that joins your pelvis. Push the heels of your hands into the lower parts of your leg bones. Lift up your right leg and cross it over your left leg. Curve your back slightly, and then grab the backs of your thighs while pushing your legs with your hands in the direction that is away from your face. Remain in that position and take several deep breaths. Repeat the exercise on the other side of your body.
Reclining Cow Face Pose
Lay face up. Cross your left leg over your right leg. Next, raise both of your legs from the floor. While flexing both of your feet, reach for the outer part of your ankles, and hug your legs in the direction of your stomach. Spread out your toes, while keeping your feet flex. Then, for several breaths, hold your legs. Switch over to the other side of your body slowly and repeat the exercise.
Begin in the position of a runner’s lunge, with your right leg pointing forward and your knee over your ankle. Your left knee should be on the ground and the top part of your foot should be flat on a mat. Lift your torso slowly with your hands lightly resting on your right thigh. Lean your hips slightly forward, with your right knee kept behind your toes. You should be feeling the stretch inside your left hip flexor. Hold your position. Or you can go for a deeper stretch by raising your arms over your head, with your biceps next to your ears. Maintain the position for 30 seconds at least. Then repeat this exercise on the other side of your body.
Start out in the position of a runner’s lunge. Your right leg should be forward, with your back leg straight and your right leg over the top of your right ankle.
Walk your right food towards your left hand. Next drop your thigh and right shin onto the floor. Make sure your right knees stay lined up with your right hip. Let your left leg rest on the floor. The top of your left foot should face down. Take the time to square your hips towards the front part of the room. Maintain the position, or you can hinge your lower torso and hips towards the floor, with your head resting on your forearms. Maintain the position for 30 seconds at least, then repeat the exercise on the opposite side of your body. You should feel a moderate stretching in the outer part of your right thigh.
Foam Roll For Your Hip Rotator
Sit on your foam roller with bent knees and your feet flat on the floor. Leaning your torso back, put your right hand onto the floor. Shift weight into your right hip and then cross your right ankle over your left thigh. Put your left hand onto your left thigh. Your supporting hand and foot should be used for rolling from the bottom part of your glutes down to your pelvic bone. Continue to roll back and forth for a period of 30 to 60 seconds.
If you do these exercises for sciatica pain on a consistent basis, you should start to see results in a short period of time. The key is consistency and keeping your body well stretched out.