3 Easy Ways to Relieve Sciatica Pain

Woman looking to relieve sciatica pain in back

Sciatica is pain felt in the lower back, hips and down the legs. Sufferers experience a dull ache, a sharp and throbbing pain. Additionally, an electrical shock and discomfort along the sciatic nerve is felt. There's no reason to live in pain. We have three easy ways to relieve sciatica pain:

1. Exercise

When low back pain occurs, sufferers often rest a day or two. Afterward, they must move or exercise to prevent the pain from worsening. This is due to the muscles weakening and leading to strain and further injury. Thus, exercise is important to reduce the pain by preventing more pressure on the sciatic nerve. Exercise also helps to supply nutrients and fluids to the spinal discs. There are several types of exercises to reduce low back pain:

  • Walking. Walking is an effective way to relieve sciatica. It provides minimal impact and significant benefits to overall fitness. Walking briskly for 30 minutes a day, for five days, helps to increase flexibility. It also strengthens the lower back muscles.
  • Stretching. Sufferers can loosen their hamstring muscles by stretching. Located at the back of the thighs, the hamstring muscles contribute to sciatica as they put pressure on the lower back when tight. Thus, stretching relaxes the muscles and makes them flexible. Sufferers can also do stretching exercise that focuses on strengthening the abdomen and back muscles. This will improve support to the back. As a result, sufferers will recover quickly and avoid experiencing back pain in the future.

2. Yoga

With yoga, sciatica sufferers are able to combine their exercise of improving strength, balance and flexibility. They can stretch the lower back muscles and the legs, resulting in more flexible movement. By practicing yoga consistently, sufferers can free themselves from back pain.

3. Myofascial release approach

This helps the soft tissues in the back to relax. For instance, with the aid of a tennis ball, the sufferer can position the ball under the back, close to the area of pain. Then he or she can roll flat and let the body sink into the ball. This will help relieve the fascia component.

Before practicing any of the exercises to relieve sciatica pain, it is recommended that sciatica sufferers consult their physician. This is to ensure they will receive an accurate diagnosis and be given the right exercises. With proper exercise, sufferers can overcome their sciatica and lead a happy and healthy life. If you have more questions, please contact us.