Anyone who has suffered from Sciatica for any length of time knows just how painful it can be. For some, it can be something that is a constant or chronic pain that they must deal with on a daily basis. For others, Sciatica might be something that comes and goes, with the pain decreasing for a while only to come back with full force. But no matter how Sciatica affects your life, steps should be taken to relieve and prevent this pain.
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The best way to help prevent sciatica pain is to increase the flexibility and strength in your back, buttocks, and thighs. By doing these two simple exercises regularly, you can see some improvement in your pain. Both of these stretches are done while sitting on the floor, so find make sure you have a space that you can sit down with your legs stretched out in front of you. Remember to be careful, and don't do any stretches or movements that cause pain. Don't overdo it!
-- Seated Hamstring Stretch (pictured above): Sit on the floor with your legs extended straight in front of you. Bend your right leg and pull the foot towards you until the sole is against your left knee. You can pull the foot back further towards your thigh if there is no pain and you can do it comfortably. Now, bend at the hips and lean forward slowly, trying to touch the toes of your left foot. You should reach as far as you can without any pain, until you feel the stretch in the back of your thigh. Be sure your movements are slow and steady so that you're not bouncing as you stretch forward. Hold the stretch for about 15 seconds, then slowly pull back and repeat for the other leg. Do this 3 times for each side.
-- Twisting Stretch: Sit on the floor with legs straight. Bend your right leg and bring your knee up, so that the sole of your foot is on the floor beside your left knee. Next, place your left hand on your right thigh and slowly turn to your right as far as possible without causing pain. Be sure to sit tall and keep your back straight. Hold that position for 15 seconds before slowly releasing. Then repeat for the other side, 3 times for each side.
By diligently doing these exercises, you should begin to see some overall improvement in your Sciatica pain!
At The Illinois Back Institute we are dedicated to educating people, because we know that the more that you understand about your problem, the more likely you are to eliminate it. We specialize in Functional Disc Rehydration - a multi-disciplinary approach to making the back healthier without surgery, injections or medications.
If you would like to schedule a Free Back Pain Consultation, you can give us a call at 844-408-0462 or click here:
Also, if you would like to learn more about your back pain, or would like to know more about what we do and how our treatment works, we regularly hold Free Educational Seminars at each one of our clinics! To find out when the next seminar is and reserve a seat, click here:
If you found the stretches in the article helpful, you may also like our Free Series of Sciatica Stretches! These stretches can be invaluable to anyone suffering with Sciatica pain, and also include videos that show how to perform the stretch properly! To sign up for the completely Free Email Series, click here:
DISCLAIMER: The content on this web site is for informational purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.
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