Simple Exercises for Sciatic Nerve Pain Relief

The sciatic nerve is both the longest and thickest single nerve found in the human body and is responsible for the major sensory movements and touch perceptions of the lower body. The sciatic nerve stretches from the lower back, traveling through the buttocks and down the backs of each leg. Sciatica is the common term used to refer to the pain associated with inflammation and compression of the sciatic nerve. There are many simple exercises for sciatic nerve pain relief that are easy to perform and require nothing more than a flat surface and your own body weight. For even better results, sciatic nerve pain relief can be experienced through the regular use of a back inversion table as well.

With a back inversion table, the user lies down on a flat table-like piece of equipment that gradually tips backward until the user is in an inverted position. Various types of back inversion tables exist on the market today, boasting a diverse level of design features and quality of craftsmanship. What all of these pieces of equipment have in common is their ability to truly relieve body aches and chronic back pain for thousands of satisfied users.

Good Stretching Exercises for Sciatic Nerve Pain Relief

Sciatica is actually the result of compression on the sciatic nerve resulting from weakness in the structures of the lower back. Disk herniation, disk degeneration, vertebral displacement, or typical spinal weaknesses resulting from osteoporosis and aging are all conditions that typically result in sciatica. For all of these reasons, any stretching exercise that will result in loosening, strengthening, or any pressure relief on the lower back will result in sciatic nerve pain relief. Back inversion tables provide one of the best low impact methods for stretching the lower back and subsequently lowering the instances of sciatic nerve pain.

Stretching exercises as simple as hip rotations and typical hamstring stretches may be enough to temporarily relief sciatica, but more extensive stretching exercises at various intervals throughout the day may be necessary for more sustained nerve pain relief. The pirirformis stretch is one of the most highly recommended stretches by doctors and physical therapists for sciatic nerve pain relief, and it's one you may have seen performed many times on television by professional athletes. The Piriformis stretch basically involves lying down on your back with one leg crossed over the other so that the ankle contacts the knee of the opposite leg. Place both hands behind the non-crossed leg and pull back so that you feel the stretch through the hamstrings, buttocks, and lower back. The piriformis stretch is perhaps the best stretch for relieving sciatica, and is one you most likely want to take time doing at various intervals throughout the day.

Simple Core Strengthening For Sciatica

The core muscles are known as the body's powerhouse. Wrapping around the mid-section of the body, the core muscles comprise all the muscles in the lower back and pelvis along with the upper and lower abdomen. Core muscles are responsible for balance and stabilization, so the rest of your body can only be as strong as the muscles in your core. Low impact exercises like swimming, cycling, and walking are all great ways to help strengthen the core muscle group as well.

Since sciatica and sciatic nerve pain may originate from a weakness in the core muscles, it is logical that simple core strengthening is a simple exercise for sciatic nerve pain relief. This doesn't mean it's necessary to go out and by an ab-rocker or some other gimmicky device or to get the latest ab-blasting workout routine. If your abdominals and core muscles are weak to begin with, you will more than likely cause injury and greater inflammation by hitting the weights in an attempt to strengthen your core.

The best core strengthening exercises are gradual and actually require minimal physical exertion. The best core strengtheners are those that work on deliberate movements that concentrate on form and balance. Avoid sit-ups and crunches since these only work the abdominals on one plane and if done incorrectly will only strain your lower back. Instead, work on core stabilization, trunk twists, yoga-like bridge moves, and pelvic tilt exercises. A local physical therapist will point you in the right direction, and sessions are fairly inexpensive if you've never been to a physical therapist. Usually one or two sessions is all that is necessary to get you started on doing safe correct core strengthening exercises for sciatic nerve pain relief.

Without consulting a physical therapist or other health care professional, it may seem logical to assume that sciatica is a malady of the hips. Be sure to focus on stretches that loosen the lower back muscles and exercises that strengthen your core muscle group. While you are working on these issues, be sure to keep pressure off the lower back and sciatic nerve roots by avoiding any long term standing, maintaining good posture while sitting, and by avoiding lifting heavy weights. If lifting heavy weighted items is unavoidable, be sure to at least keep good form in the lower back and remember to lift with the legs.