Joint Exercises For Sciatic Pain
If you are someone who deals with chronic sciatic pain, chances are high that you probably visit a doctor of chiropractic on a somewhat regular basis for an all natural treatment method for managing your pain and discomfort.
While chiropractic care is great for mobilizing the joints that may be affected by sciatic pain, and also for reducing inflammation caused by it, there are certain exercises you can do at home that will further improve your symptoms by working in tandem with the treatments you are receiving in your chiropractic sessions. Here are some exercises you can use to improve the mobility of your joints while also decreasing the levels of pain and discomfort you may be dealing with on a daily basis due to your sciatica.
Single Knee To Chest Stretch Exercise
Lie down on your back and pull one knee at a time up to your chest. Gently pump each knee four times at the very top of the range of motion. Do ten repetitions for each leg. You can work your way up to this number of reps if you are having a hard time to start at the beginning of your exercise.
Press Up
Start in a prone position. From here, press up on your hands while making sure that your pelvis remains in contact with the floor. Also, be sure to keep your lower back as well as your buttocks relaxed so you can experience a gentle stretch in this region, right along the sciatic nerve. To start, hold this press up position for five full seconds. Over time, you should be ableto gradually work up to thirty seconds per every rep. Your goal should be to complete ten repetitions.
Lumbar Rotation With Non-Weight Bearing
Start this stretch by lying on your back with both knees bent. Keep both of your feet flat on the floor below you while rocking your knees gently from side to side. Your thighs should be rubbing together, while your knees should not be moving very far; check to make sure this is what is happening with your body so you know that you are doing this stretch in the correct way. Also, the lower spine should remain fairly still throughout this entire process. Aim to rock your knees back and forth for a good thirty seconds.
Used under Creative Commons Licensing courtesy of Rolf Anders Storset