The term “sciatica” describes discomfort, tingling, and numbness in the legs caused by irritation or injury to the lumbar spine’s sciatic nerve roots. Sciatica pain radiates down the sciatic nerve. It travels through the hips, buttocks, and leg before ending at the lower back of the spine. Radiating sciatica pain is especially difficult to manage and can occasionally be incapacitating. Sciatica pain is unique among pains in that it is not alleviated by rest. Sciatica exercises help to ease tension in the legs, buttocks, pelvic floor, and lower back. Through the restoration of the spine to its optimal functional alignment, they also assist you in strengthening these crucial areas for the purpose of avoiding or lessening sciatica pain.

Symptoms:

1)A continuous or sharp discomfort in one hip, leg, or posterior side.

2)Tingling or burning along the leg

3)Leg or back pain that becomes worse as you sit

4)Numbness, weakness, or difficulty moving the foot or leg

Always begin exercising at a moderate level and work your way up to a high intensity if you suffer from sciatica. Don’t exercise for the following three to four days if your sciatica pain is severe unless and until the pain goes away. Stretching exercises should always be performed under the supervision of a qualified physiotherapist or fitness expert if you wish to overcome sciatica pain.

1)Standing Hip Flexor Stretch: Place your feet hip-width apart as you stand. Lean forward and take a lunge with your left leg. Squeeze your glute, tuck your pelvic gently, and go forward, bending your left leg. Breathe deeply for 16 counts while holding. The right hip should feel stretched. Once again, stand up and repeat, then alternate sides. Perform two repetitions on each side.

2)Simple Seated Stretch: First, sit on a chair with your hurting leg crossed over the knee of the opposite leg.
Your spine should remain straight while you bend your chest forward. Continue to bend forward a little bit if you are not in discomfort. Stay in this posture for 16 counts. Stretch your opposite leg in the same manner.

3)Child Pose: Kneel on the ground with your heels pressed firmly against your buttocks. Put your hands on your thighs, and lean forward while keeping your arms out to the side on the floor. Lay your head on the ground, and concentrate on your breathing.

4)Knee to opposite shoulder: Put yourself on your back. Flex your feet upward while extending your legs. Raise your right leg to a knee. Take both hands and hold the knee. Gently pull your right leg as close to your left shoulder as it doesn’t hurt. Keep the posture for 16 steady counts. Return your leg to its initial position. After five repetitions, switch to the other leg.

5)Scissor hamstring stretch: Place your right foot three feet in front of your left as you stand. Turn your shoulders and hips forward. Make sure your right hip isn’t farther forward than your left hip by looking at yourself in the mirror, if at all feasible. Your hands should be on your hips. For balance, you can also rest a hand on a chair to the side. Fold your front leg across your torso by bending forward at the waist. Maintain a straight back and distribute most of your weight on the front leg. After holding for 8 counting, go to the other leg and repeat this stretch. Try to finish this exercise on each leg five times.

Soumens Workout, the biggest fitness and slimming centre in Kolkata and India specializes in workouts for sciatica. we have had fitness centres throughout India for the last 26 years.