As the Mayo Clinic explains, the sciatic nerve connects the spinal cord with the lower body. This nerve is responsible for the control of muscles of the lower legs and gives feeling to the lower body. Pain of the sciatic nerve usually occurs when the nerve root is compressed in some way. This can be due to a medical condition like a tumor or even trauma from a car accident or fall. Fortunately, there are many exercises to help relieve any discomfort and pain.
Table-Top Bend
To do a "table-top bend", the Dr. Spock website instructs to start in a standing position with your legs slightly apart. Keep your knees loose and bent, and rest your hands on your hips. Bend your body slowly forward, being sure not to let your back arch. Repeat this exercise about ten times.
Utthita Parsvakonasana
"Yoga: The Path To Holistic Health," recommends doing this yoga exercise to relieve sciatic nerve pain. Begin by standing straight with your feet together. Press your heels and buttocks up against a wall. Place a wooden yoga block right behind your right foot. Take a deep breath and spread your feet about three feet part. Revolve your right foot to the right until it stands parallel to the wall behind you. Move your left foot slightly to the right, pressing the outer edge of your foot against the floor.
Bend your right knee, creating a right angle with your calf and thigh. Stretch your left arm away from the body, and then reach over the top of your body to the right. Stretch to the right until you can touch your palm to the block of wood. Reach your left arm up over the body, bringing it close to your left ear. Allow your left thumb to come in contact with the wall. Rotate your head and look at the left arm. Hold this exercise for about 30 seconds. Then repeat on the opposite side of the body.
Pelvic Lift
According to the Dr. Spock website, "Pelvic Lifts" can help remedy discomfort of the sciatic nerve. Start on your back, keeping your knees bent toward the ceiling. Keep the feet flat on the ground and your arms comfortably resting at your sides. Slowly lift your hips from the floor. Pause, and then slowly lower the hips back to the ground. Do five to ten repetitions. If pregnant, be sure not to stay on the back for more than five to 10 minutes at a time.
References
- "Yoga: The Path To Holistic Health"; B.K.S. Iyengar; 2001
- Dr. Spock: Pregnancy Exercises for Your Back
- Dr. Spock: Sciatica During Pregnancy
- Mayo Clinic: Sciatica
