You’re probably familiar with sciatica, a condition that causes pain and tingling in your leg, buttock, and back. It could be caused by a number of things, including pregnancy, a herniated disc, or spinal stenosis—but it can also be the result of tight muscles. Sciatica stretches are a great way to loosen up those muscles and ease the pain, which we will be sharing in this blog post alongside the most recommended care for sciatica and back pain relief in Fairborn that can be a complementary medicine to other relief methods you are trying.
Sciatica is a general term for pain radiating down the back of your leg. It could be from a variety of issues, but one common cause is a pinched nerve in the lower back. This can happen when there's inflammation or irritation in the area where your spinal cord ends and connects to your pelvis and legs (called the lumbar spine).
When this happens, it causes pain that runs from your lower back down to your legs. Sciatica symptoms get worse when you sit for long periods or walk for long distances.
Here are five sciatica stretches you should try:
This first sciatica stretch is easy to do at home or work—you don't need any equipment! Stand with your arms kept at your sides and feet hip-width apart. Bend one knee slightly and place your hand on that thigh for support. Bend the other knee and gently pull it toward your chest, keeping your torso upright. Hold this position for 30 seconds before switching legs. Repeat three times on each side for the best results!
This works on many different muscles in the back and neck area and will help reduce tension in those areas. Plus, it's easy to do anywhere! It’s also a great one for beginners who are just getting started with stretching. Lie on your stomach, lay your legs straight out in front of you, your toes pointing up, and your hands by your sides. Then, lift up into a cobra pose—keeping the rest of your body relaxed and straight—and hold for 10 seconds before relaxing back down onto the floor. Do this ten times for the best results! Then, lift up into a cobra pose—keeping the rest of your body relaxed and straight—and hold for 10 seconds before relaxing back down onto the floor.
Next up is Knees to Chest. Lie on your back with your knees bent but keep your feet flat and firm on the floor. Bring both knees into your chest and hold them there for 15 seconds before releasing them back down onto the floor. You can do this five times if it feels good!
Seated Hip Stretch is our favorite sciatica stretch because it feels so good when done correctly! Sit on the floor with one of your legs crossed over the other at a 90-degree angle. Then lean forward in which you will feel a stretch in your hip muscles; hold that position for thirty seconds before switching sides.
This stretch is fantastic for loosening up your hips while stretching your back and spine. To do it, gently sit on the floor and keep your legs straight out in front of you. Bend forward until your body is resting on top of your thighs with your head facing down towards the floor. If this position is too intense for you, try placing a small pillow under your head or neck area to provide extra support for this pose. Hold this pose for 30 seconds before switching sides (if needed).
Keep in mind that there really isn’t any single method for managing back pains or sciatica, but there are lots of obvious things that people can watch out for in their routines that are totally harming their back health and address it. Mainly, what you shouldn't do is ignore your body's signals and push through the pain instead of treating its root cause. This is why people go through rounds of treatments like physical therapy and massage therapy without seeing any improvements in their condition (if they even find relief at all!). The best way for anyone with chronic or recurring back problems is to treat them at their source, so they don't keep coming back again and again over time.
If you suffer from sciatica and back pain, it’s likely that the cause is not a single, isolated event. Instead, the root of your discomfort could be a combination of several factors that ultimately lead to pinched nerves and spinal misalignment. For this reason, Upper Cervical Chiropractic can help address many cases of back pain.
Back pain is a common reason for many chiropractic care sessions. Upper Cervical Chiropractors are experts in managing back pain with neck adjustments, which can help you avoid surgery and reduce your recovery time.
The NUCCA method, in particular, is safe, drug-free, and non-invasive. Patients treated by chiropractors reported fewer side effects than those who received medication alone. This may be due to the principle that Upper Cervical adjustments do not cause any adverse effects like what most other sciatica and back pain methods do. In addition to relieving your pain faster without these side effects, having regular visits with your chiropractor means you can identify any existing conditions that could lead to surgery if left untreated.
If you still don’t have a chiropractor, your best bet for lasting sciatica and back pain relief in Fairborn is seeing a NUCCA doctor. Living Well Spine Center has helped tons of people in the area and will be happy to help you too! Visit us at 1145 Channingway Drive, Fairborn, Ohio.
To schedule a consultation with Dr. McCoskey, call our Fairborn office at 937-878-1071. You can also click the button below.
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