You might think of sciatica as ordinary pain until you experience it. It doesn’t just stop at the back, it radiates to the butt and legs and along the sciatic nerve.
The sciatic nerve runs through the muscle found deep in your glutes called the piriformis. This tiny but powerful muscle is what helps your hips to laterally rotate. If this muscle gets too tight, it can trench the sciatic nerve that runs through or under it, causing serious pain.
If you’re, unfortunately, a victim of sciatica pain, then you definitely need to try the 4 exercises we’ll be talking about in this article. The beauty of these exercises is that they could be done anywhere and at any time.
1. Piriformis Stretch
This exercise is easy to perform. All you need to do is to get into a comfortable outfit and find a spot flat and comfortable enough. It could be done on the floor of your room or parlor, or it could be done on your bed.
The procedure for this exercise is quite simple and easy. All you need to do, is lie on your back, place both feet flat on the floor with your knees bent. Now the next thing you do is rest your right ankle over the left knee and then pull the left thigh towards your chest.
Hold this stretch for over 30 seconds or 30 counts and then repeat the same process on the other side.
2. Seated Hip Stretch
This exercise is better down on the floor. Make sure the surface of the floor is flat before you start. Sit down with your legs fully stretched straight. Now cross your right leg over your still-straightened left leg. Hug your right knee with your left arm and see to it that your back remains straight throughout this process. Hold this position for about 30 to 50 counts and then repeat the same procedure on the other side.
3. Pigeon Pose
Start this exercise in a push-up position. But with both knees on the floor (four-point kneeling). Now draw your right knee forward and turn it to the right such that your right leg is bent and your left leg is still extended straight behind you. Now slowly elevate your left knee higher from the ground. Hold this position for about 15 counts before switching to the other side.
4. Self-Trigger Point Therapy
This might involve the use of a tennis ball or a lacrosse ball. All you need is to find a painful spot in glutes (butt or thighs), place the ball between the floor and that location and then relax your whole body on that location for about 30 to 60 counts. After that, move to another painful spot.
Conclusion
Practicing this exercise once or twice, a day can go a long way in helping to relieve any sciatica pain that keeps giving you a bad day.
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