How to Cure Sciatica at Home with Exercise ( 10 Minute Cure )

How to Cure Sciatica at Home with Exercise

Sciatica is a disturbing and annoying problem the severe form of which can interfere with day to day activities.

The sciatic pain can be different for each person.  When the body does not get enough exercise it is bad for the spine.

Regular moderate exercises are known to help improve sciatica.


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What is Sciatica?

Sciatic nerve, the longest single nerve in the body, is responsible for the movement and sensation of the legs and feet.  It starts in the lower spine and runs through the lower back down to the back of each leg.  When the sciatic nerve is irritated or compressed it causes pain that can begin from the lower back traveling through the buttock to the back of the leg.  The medical term for this condition is sciatica.


Symptoms of Sciatica That Can be Cured by Exercise:

While symptoms of this nerve condition are known to be painful, it is very rare that it will result in permanent nerve damage.

–       One-sided shooting pain in the lower back, buttock, or leg that develops over time.

–       Tingling pins-and-needles sensation in the legs.

–       Burning sensation.

–       Pain after a period of inactivity.


Exercises That Can Cure Sciatica Caused by:

–       When the disc is in its degenerated state, excess spine motion irritates the nerve roots causing pain.

–       Protruding or bulging disc that places pressure on the nerve root.

–       The piriformis muscle, that helps in hip rotation, when compresses the sciatic nerve causes significant sciatic pain.

–       Body ageing process.

–       Spinal injury.

The exact cause of this condition is to be understood for the chosen treatment option to be effective.


Treatment Options:

Sciatica sufferers are benefited the most with individualized treatment plans.  The treatment is based on severity of the symptoms and the body’s response to various other attempted treatment methods.  Physical therapy and chiropractic treatment methods can help reduce the pressure placed on the sciatic nerve.


Exercises That Can Cure Sciatica:

With the initial flare up of sciatica bed rest is fine.  However, avoiding exercise totally is not recommended.  Exercises for sciatica focus on strengthening the back and abdominal muscles to help in coordination.

–       Hamstring stretches are beneficial.  Tight hamstring muscles aggravate sciatica symptoms.  Sit on the floor with the legs placed straight.  Bend from the waist with outstretched hands and reach forward.  Stay in this position for around 10 seconds, relax, and then repeat.

–       Lie down on the floor.  Hold the left knee and pull it towards the left shoulder.  Stay in this position for 30 seconds.  Relax and repeat it in the other leg.

–       Strengthen low back muscles to support the spine.  Stand with the back to the wall.  With feet apart, slowly slide down the wall as far as possible, and then back up.  With this stretch the individual should feel the ‘pull’ in the lower back.

–       Low-impact aerobic exercises such as swimming, cycling on a stationary bicycle, and walking strengthen the back muscles without straining the back.

–       Lie on the back with knees bent and feet flat on the floor.  Tighten the buttocks and abdomen so that they tilt up slightly.  Press the lower back to the floor for a couple of seconds and then relax.

–       Review your daily routine and eliminate activities that are bad for the back.  Sit with the back straight and not in a slouched position.

Before beginning an exercise regime consult a health professional.  When the pain is accompanied with difficult bowel movements, urinary incontinence, or loss of sensation in the legs seek professional help immediately.


Tested & Proven Professional Sciatica Exercises ( 10 Minute Cure )

Professionally designed exercises can act on the sciatica nerve & spine positively to get rid of sciatica pain. –read more about How to do Sciatica Exercises.