Sciatic nerve is the longest single nerve in our body which goes from each side of the spine through the thighs and calf muscles and then all the way to the foot.
The average person is at 40 % risk of experiencing sciatica pain at some point in their lives, and that doesn’t necessarily mean that it would be a chronic pain. Sometimes it’s manifested by weakness in the knees and tingling in the legs.
THE SYMPTOMS OF SCIATICA TROUBLE
- Foot drop: a condition when you are unable to flex the ankles enough to walk on the heels
- Pain in lower back, buttock, back of the thigh, or the calf
- Reduced reflexes in the kneeand theAchilles tendon
- Electric, burning, tingling, pinching, or pins-and-needles feelings
- Weakness in the knees
THE CAUSES OF SCIATICA PAIN
There are 2 major causes of sciatica pain: piriformisandherniation in the lumbar spine. The first one is more common and is a result of the irritation of the nearby sciatic nerve, which is causing pain, numbness and tinglingwhile the otheris a serious condition and it seeks immediate medical attention.
REDUCING PAIN IN YOUR SCIATICA
To reduce sciatica pain, especially when caused by piriformis, there are several stretches which can help stretch the lower back and thus alleviate the pain.
- The Standing Back Twist
You should start by putting the foot on a chair and putting the outside of the opposite hand on the raised knee. The other hand should be placed on your hip. Turn the upper body while keeping the hips forward and you need to stay in this position for 30 seconds before switching.
- The Knee Raise
Lie on your back and then bring one knee to the chest, by keeping the other leg straight. Push down with your knee and pull up with your hands, keeping the shoulders on the ground.
- The Two Knee Twist
When lying on the back, spread the arms to form “T”. Turn your knees out to one side while keeping the shoulders on the ground. Stay in this position for around one minute and then switch sides.
- The Single Knee Twist
You should start by lying on the back, and keeping one leg straight. Then, bend one knee to 90° angle and put the opposite hand on the bent knee. Keep your arm on the floor and both shoulders against the floor.
- The Twisted Lunge
Even though it’s harder and more challenging, this pose really opens the hips. Step the one leg forward and bend the knee. Keep your other leg behind. Aim at keeping the feet one leg`s length apart and at that point turn the back, placing the opposite elbow on the outside the knee that is bent. Keep the palms together and stay in this position for around 30 seconds.
- The Seated Twist
Start by keeping the legs straight in front of you and then bend on your leg at the knee, putting it on the outside of the other knee. Put one hand on the floor behind you and put the other elbow outside of the bent knee. Now, turn to face behind while keeping the legs pointing in front of you.
- The Cat Pose
You just need to get on the hands and knees, bending the back down and lifting the chest by pulling the shoulders back. Breathe and hold this position for around 10 seconds. Return to the original position, pushing the chin into the chest, and raise the back. Hold for about 10 seconds and keep doing this for one minute.
- Child’s Pose
This is definitely the easiest pose among the others on this list. Get down on your hands and knees and lower the buttocks towards the heel, by leaving the hands on the ground in front of your body. Hold as much as you can.