Sciatica is pain that radiates through the path of the sciatic nerve. The sciatic nerve is the longest in the body. Its route starts from the spinal cord to the buttock and hip area and then it runs down the back of each leg. It usually occurs as an outcome of irritation or compression to the nerve such as from a bulged, prolapsed, or herniated disk. It is a relatively common form of low back and leg pain. Sciatica exercises help to reduce pain and even fix the problem permanently.

How can I permanently fix sciatica?

Sciatic pain can be fixed by decompressing the sciatic nerve. Numerous sciatica exercises and stretches can help in reducing pain. We enlisted the five most effective exercises to reduce sciatic pain. 

Spinal stretch

Sciatic pain gets triggered when vertebrae in the spine compress. This stretch creates space in the spine to relieve pressure on the sciatic nerve.

  1. Sit on the ground with your legs extended straight out with your feet flexed upward.
  2. Sit on the ground with your legs extended out straight.
  3. Bend your right knee and place your left foot flat on the ground.
  4. Place your elbow on the outside of the bent knee and gently turn your body to the right side.
  5. Hold for 30 seconds and repeat three times, on both sides. 

Hamstring Stretch

Hold onto something while performing this exercise and don’t overstretch.

  1. Stand straight and put one foot on a slightly higher surface.
  2. Straighten the leg on the step and point the toes up.
  3. Lean forward while keeping back straight and remember to breathe.
  4. Hold for 20 to 30 seconds and repeat 3 times on both sides. 

Prop up Stretch

It creates spinal extension helping to keep the vertebral disc aligned (that may be compressing the nerve) and reducing pain symptoms from sciatica.

  1. Lie on your stomach and prop up on your forearms.
  2. Let your stomach sag and make an arch with your back by keeping your hips on the floor.
  3. Hold this position as long as you can and try 3 repetitions. 

Cat and Cow Stretch

The cat and cow stretch helps to decompress the lower back and is great for spine mobility.

  1. Kneel on all fours with hands positioned under your shoulders and knees positioned below your hips.
  2. Inhale and round your back.
  3. Hold this position for a few seconds.
  4. Exhale and arch your lower back.
  5. Hold this position for a few seconds.
  6. Perform 10 repetitions of this stretch. 

KKT Treatment

Along with sciatica exercises appropriate clinical management of Sciatica requires that the spine should be repositioned to its correct position before other considerations as spinal misalignment is the root cause of sciatic pain in about 90 percent of the cases. KKT treatment ensures that this repositioning of the spine is done effectively, precisely, and accurately and plays an important role in stimulating the connective tissues of the spine to endorse the regeneration of cells. Along with KKT treatment, lifestyle modifications are of key importance to regain optimal health.

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