Sciatica Pain Relief in Easton, MD

Effective, Easy Exercises For Sciatica Relief

Exercises and Stretches That Will Help Relieve Sciatica

1. Consult your chiropractor or primary care physician to determine which activity is right for you.
2. While stretching, DO NOT bounce or twist quickly; rather, hold a stretch gently and still.
3. Stay hydrated–cramping and improper flow of lactic acid can cause more pain and discomfort.

Here are a few exercises and stretches that the expert chiropractors at Cianci Chiropractic Center recommend:

Seated Hamstring Stretch

Sit on the edge of a sturdy chair or stool, with your knees bent at 90-degree angles and your feet flat on the floor. Slowly stretch one leg out in front of you until it is straight, with only your heel on the floor. You may need to place both hands on the chair to balance yourself. Gently flex the toes of your extended leg back toward your body. Hold the stretch for 30 seconds, and then switch legs.

Sciatic Nerve Stretch:

By stretching the nerve, it can help to desensitize it so that it will not cause as much pain. Perform this stretch by lying on your back with your hand behind one knee, preferably the leg with the sciatic pain. Straighten your leg as much as you can, then alternate flexing your foot backward and forward. Only hold your foot in each position for a few seconds. Perform 10 repetitions on each side.

Knee-to-Chest Stretch

Lie down on your back, arms at your sides. Bend your knees until your feet are flat on the floor. Tighten the muscles in your core, and bring your right knee up to your chest. Hold your shin with your hands to keep your leg in place. Keep your left leg as straight as feels comfortable. Count to 20, taking deep breaths. Switch legs, and repeat.

Aerobic Walking

Walking is very low impact, but lightly stretches your legs. When you walk at a brisk pace, your gait increases – as does the stretch. Walk at a sustained quick pace for up to 3 miles. This also allows the muscles in your core and lower back to engage as they compensate for the extra work your legs have to do.