Sciatica Pain Relief in 4min

The cause of sciatica:
The vast majority of cases of sciatica have a spinal cause, such as disc herniation or rupture causing impingement of L5 or S1 nerve roots.
Other common causes of sciatica can include spinal stenosis, degenerative disc disease, and spondylolisthesis. There are also many non-spinal causes or sciatica, which are less common: These include piriformis syndrome, trauma, postoperative complications.

Sciatica is mainly diagnosed by history taking and physical examination of the patient by a physical therapist.

Sciatica sign and symptoms:
- Moderate to severe pain in the lower back, buttock, and down their leg.
- Numbness or weakness in their lower back, buttock, leg, or feet.
- Pain that worsens with movement; and may cause loss of movement control.
- Pins and needles” feeling in their legs, toes, or feet.

Exercises for sciatica pain relief and sciatica nerve-tingling sensation:

1- McKenzie exercises, back extension :
McKenzie exercises for low back pain are beneficial treatment for increasing flexibility of spine and improving the pain with better results in pain relief. McKenzie exercises are successful method for decreasing and centralising the pain and increasing spinal movements in patients with low back pain. If you suffering from L4 L5 / L5 S1 Disc bulges and Sciatica Pain this workout routine can help you to stay active without aggravating your pain and discomfort.

3- Posterior Tilt:
Lie down on a comfortable surface, such as a yoga mat or a firm mattress, with your knees bent and feet flat on the floor. Ensure that your back is in a neutral position, neither arched nor pressed flat against the floor. Start by engaging your core muscles. Imagine drawing your navel inward toward your spine without holding your breath. This action activates your deep abdominal muscles. Once your core is engaged, gently press your lower back against the floor/mat by tilting your pelvis backward. Imagine flattening your lower back and creating a small gap between your lower back and the floor. This is the posterior tilt position. Hold the posterior tilt for a few seconds while maintaining a relaxed breathing pattern. It's important not to strain or tense up other muscles while performing this exercise.Release the posterior tilt and return to the neutral position. Allow your back to rest in its natural curve. Repeat this movement for 3 sets of 5 repetitions.


2- Sciatica nerve glide: This exercise can help you with the sciatica pain and nerve-tingling sensation. We presume you have the pain and tingling in your left leg.
You’re going to lie down on your back and find a comfortable position. Bring up the left knee to your chest to the point that feels comfortable. Then you are going to extend the knee and bring your toe to dorsiflexion. Try to extend the knee to the point that feels comfortable and you start to feel the stretch. You may try this movement for 3 sets of 10 to 12 repetitions. This exercise will help you to reduced sciatica pain and nerve-tingling sensation.

2- Figure 4 stretch: This exercise is beneficial for sciatica pain and will help you to relieve pain from the buttock and improve your hip mobility. We presume you have sciatica pain in your left leg. You’re going to lie down on your back and find a comfortable position. You are going to cross the left knee, and then bring the left knee to your chest, as far as you start to feel the stretch. Avoid letting your lower back come off the ground. And hold this stretch for 30 sec. You may try this stretch for 3 to 4 repetitions.

5- Bird Dugs:
The bird dog is a simple core exercise that improves stability, encourages a neutral spine, and relieves low back pain. It strengthens your core, hips, and back muscles. It also promotes proper posture and increases range of motion. This exercise is suitable for people of all levels, including seniors, and it can be used to prevent injury, align your spine, and recover from low back pain.

If you don’t feel comfortable lying on your back, you can try the figure 4 stretch in the seated position and hold it for 30 sec for 3 to 4 repetitions.
If you suffering from sciatica, figure 4 stretch can help you to relieve pain from your buttock and improve your hip mobility.


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