Hello and welcome, sciatica is a constant pain that travels from you lower back region down to your legs, worry not we have some simple remedies that you can try at home Soak a towl in hot water for about minutes squeeze the water out and immediately before it cools apply it on the affected area. Press it for about 5 minutes and repeat this exercise for every 15 to 20 minutes and you will see the difference. Add one tea spoon of turmeric to glass of milk, mix this well and boil it for about.
Best Stretches for Sciatica
Hello im heather moore owner of total performance physical therapy. today we’re going to go over the best exercises for sciatica. There’s really one main stretch that you can do a bunch of different ways if you’re getting numbness and tingling down your leg, if you’r e getting pain through your back, in your butt you should do this stretch multiple times throughout the day, when you do it you want to try and hold it for about 30 seconds, you want to try and perform 6 repetitions if you can’t do it for.
That long that’s okay hold it for as long as you can, if for any reason these are going to increase your pain you need to stop immediately and call your but this should alleviate a lot of your body pain specially if you are sitting for a long period of time or you get a lot of pain down your leg. The first one is in the seated position you want to sit up nice and straight, you want to cross your ankle over your knee if you feel a stretch there that’s where you need to stop, if you don’t feel a stretch there all you wann do.
Is sit up and lean forward and you should feel a greater stretch through your butt, through your hamstring which is in the back of your leg and through the side of your leg, you may even feel a little bit on your back depending on where your tight is again this shouldn’t hurt and should feel like a good stretch, you could do this sitting at your desk all day long, you also want to make sure that you concentrate on both sides not just the side that hurts, piriformis muscle which is what this is stretching on both sides and.
Will tag evenly on your sacrum or your tail bone so you want to make sure that you do both sides and not just one. The next way to do this stretch is standing up, you want to find a surface where you can put your leg, your hip at about 90 degrees and you’re going to bring your foot up and you’re just going to have it lay on the table and you’re going to let your knee drop to the side, if your knee doesn’t fall all the way down that’s okay, don’t force it down let it just stay there again if you get, if you’re in this.
Position and you don;t feel a stretch you can now begin to lean forward, you’re going to feel the stretch in your back, in your glut, in your hamstring and all the side of your leg, this should not be painful it should feel like a nice stretch this one also you want to do 30 seconds hold about 6 repetitions and you want to make sure that you hit both sides. The final way to do this stretch is laying down, so you want to lay on your back and this is a good thing to do when you get up in the morning, go ahead and bend both.
Your knees up and then you’re going to cross your ankle over your knee, now again if this is where you feel a stretch stop right there and hold it, if you don’t feel a stretch in this position you’re going to reach both arms behind this leg and you’re going to pull it up towards your chest, you should feel a stretch again in the back, in the glut, in the hamstring or maybe even on the side of the leg, it should not hurt it should feel like a nice gentle stretch, you want to hold this about 30 seconds and you want to do about 6 of those you can.