Sciatica or sciatic nerve pain is highly excruciating and debilitating pain. It is usually so intense that someone suffering from it may not even want to get off the couch. Therefore, there are chances that you may know at least one person with this condition. It is common and has a lifetime incidence of 10 to 40 percent.
Your sciatic nerve originates at your lower back, hips, and buttocks, goes down each of your legs, and then bends at the knees. Sciatic pain occurs when there’s a problem along this pathway.
Factors that may cause sciatica include:
· Spinal stenosis (narrowing of the spinal canal)
· A ruptured disk
Sciatic pain may also be caused by piriformis syndrome. The piriformis muscles begin from your buttocks and extend to the top of your thigh. Sometimes, the piriformis muscle may undergo a spasm and trap the sciatic nerve, resulting in sciatic pain.
Sciatica pain can occur for several reasons. The first step toward solving the problem is identifying what doesn’t move. The affected parts are usually the hips and the lower back in most cases.
The best and most recommended way to alleviate most sciatica pain is by doing any stretch that can rotate your hip to provide some relief.
Here are three simple stretches that can help alleviate your sciatica pain fast.
1. The reclining pigeon pose
The reclining pigeon pose is a yoga pose. It helps to open up your hips. There are many versions of the reclining pigeon pose. The first is a starting version known as the reclining pigeon pose. The reclining posture should be the first for every patient just starting treatment.
· Lie on your back, and raise your right leg to a right angle. Clasp your hands behind your thigh and lock your fingers.