If the intervertebral disc pressures the sciatic nerve due to a protrusion, the affected person feels pain that spreads down the legs. Do you know the name of this health condition? It’s sciatica. Sciatica is in fact the pain that affects the sciatic nerve, which goes from the lower back, to the buttocks and hips, and down the legs.


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The sciatic pain is steady but strong, and it occurs as a burning sensation and leg numbness, making it difficult for the affected person to move. Usually, the pain spreads in one leg. Also, it’s felt stronger at night, and after prolonged sitting and standing, coughing or sneezing.

The traditional treatment of sciatica is usually conducted through taking proper medications, prescribed by a doctor. But, it’s not restricted only to drugs. You can also do some simple stretching exercises during the treatment, to relax your muscles and relieve the pain.

Exercises That Help Treat Sciatica

Any kind of stretching exercises can be very useful for the treatment of this health condition, as they calm down the inflammation and help alleviate the pain. As one would expect, it won’t be easy at the beginning, but the exercises are performed slowly, increasing the strain gradually, while you exhale. So, let’s start exercising!

Sit down on the floor and extend both your legs. Bring one of the legs to your chest and hold it with your hands for 10 seconds. Then, switch the legs and hold for another 10 seconds.

Next, lay down on your back and bend your legs at the knees. Move them up and down for 5 times. Then, stretch one leg and bring the other one to your chest. Hold for 10 seconds. Repeat the same with your other leg.

Return to sitting position. Try to grab your feet with your hands and hold the position for 10 seconds.

While you perform these stretching exercises, you improve your blood circulation, eliminate the muscle stagnation, and thereby, speed up their recover.

For more details on how to perform these exercises, watch the video down below.

1 Minute Sciatica Exercises