When your intervertebral disk starts pressuring the nerve, following a protrusion, it can cause strong pains in the leg area. This condition is also known as sciatica.
Sciatica is name given to the pains in the sciatic nerve that span from the lower back, through the hips and buttocks, and all the way down to every leg.
Any type of damage to the places where the nerve goes through can result in nerve pinching and this type of pain.
Lumbar pains spread through the length of your upper leg, calves, knees, and/or the feet. They are strong and continuous aches that very often cause a tingling sensation and leg numbness that can lead to walking difficulties.
The most usual scenario in this case is that the pain is going to spread through a single leg and become much stronger than a regular lumbar pain. This type of pain is called sciatic pain, and it intensifies over-night and after long periods of sitting, standing, sneezing, straining and coughing.
The traditional way for treating sciatica is using appropriate medications prescribed by doctor. However, it’s always better not to entirely rely on pain medications.
If you have just started practicing simple methods of muscle stretching, you are going to be able to say goodbye to those pains in a very short time, without the use of many painkillers.
Exercises for Stretching the Sciatic Nerve (Sciatica):
The stretching exercise can be very beneficial as they help soothe inflammations and by doing so they lower the pain. Of course, things are not going to be easy from the very start, but you can always start slow and then increase the stretches while you’re breathing out.
For the first exercise, you need to lie down on a flat surface, bend the aching leg and pull it slightly towards your shoulder. Once you feel the stretch, you should try to hold your leg in that position for around 30 seconds. Then straighten the leg, take a break, and repeat the exercise 2 more times.
For the second exercise, you need to lie down again and then bend the knees and pull them slowly towards your chest, without lifting the buttocks from the floor. Then cross your legs, as in the picture, and pull the healthy leg with your hands.
Keep the legs in this position for around 30 seconds and then let them go and return to the first position. You should also repeat this exercise 2 times.
By doing these stretching exercises, you are actually stimulating the blood flow, eliminating muscle stagnation, and in the process speeding up your recovery.