Sciatica can cause extreme pain in the back and legs. Most people experience this at some point in their lives, some more than others.
1. Standing Piriformis Stretch
Stand upright and place one foot above the other knee. Lower your hips as if you were going to sit on a chair. Maintain this position until you feel your muscles tighten, then repeat with the other leg.
2. Lying Piriformis Stretch
This is the same process as the first stretch, except you perform this exercise lying down. Push your leg that has your foot on the ground backward toward your chest, stretching the other leg.
3. Hip Stretch
Lie flat on your back. Bend your right knee so that it points to the ceiling. Then twist the knee in the opposite direction (left) so that it’s above the other. Try to keep your upper body straight toward the ceiling.
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4. Hip Stretch
Take a mat that is softer than the floor. Kneel down. Stretch one leg straight behind you, and lean the front of your body forward. You will definitely feel this stretch, which is a sign that it helps. Do this multiple times so that the pain decreases each time.
5. Cross Stretch
Sit on the ground and stretch your legs sideways as far as you can. Lean forward as far as you can until you feel the stretch. Hold this position for a while.
6. Hip Lift
This is a very simple exercise. Balance on a mat on the floor and raise one leg behind you, pointing your heel toward the ceiling. Then lower and repeat 5 times, then switch legs.
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7. Seated Stretch
Take a chair and sit up straight. Raise one leg and place it so the heel is next to your knee. Then lean forward to feel a stretch in the back of your buttocks.
Whether these stretching exercises will help you or not depends on how often you do them and how severe your pain is. They have certainly helped me. Please share these tips with your friends.
