SCIATIC AHHHH - 7 stretches to release pain due to sciatica
Hi there, I hope you are having a great day.
Let’s begin our newsletter with something funny.
A woman calls her husband at work and asked, "Do you ever get a shooting pain across your body like someone's got a voodoo doll of you and they're stabbing it?"
Sounding concerned, he said, "No."
She responded, "How about now?"
Do you ever suffer from pain that radiates from your lower spine to your buttock and down the back of your leg? Does it get worse when you sit for long periods? Does it affect one side of your body?
If you answered yes to some of these questions, you may be suffering from sciatica.
Sciatica occurs when the sciatic nerve becomes pinched, usually by a herniated disk in your spine or by an overgrowth of bone (bone spur) on your vertebrae. More rarely, the nerve can be compressed by a tumor or damaged by a disease such as diabetes.
Most people fully recover from sciatica. Regular exercise, maintaining the right posture when you sit, and using good body mechanics also helps tremendously.
Today, I will share with you my favorite stretches that will help you release pain related to sciatica.
But you shouldn’t wait until you suffer from sciatica pain to do them. Add them to your daily fitness regimen as prevention.
Are you ready?
7 stretches
1- Clamshells
Lie on your side with your legs one on top of the other at a 45-degree angle.
Lift your top knee as high as you can. Your legs should mimic a clam opening. Repeat this movement 10 times per side.
2-Glutes bridges
Lie on your back with knees bent, feet flat on the floor, hip-width apart, and heels a few inches from your buttocks.
You can press your arms into the floor for support.
From there, push through your heels while squeezing your glutes to lift your hips. Pause, then slowly lower your hips to return to the starting position. Repeat this movement 10 times.
3-Knee-to-chest
Lie down on your back with your legs straight and flat on the floor.
From there, raise your knee towards your chest.
Hold it there as close as possible to your chest for 10 seconds then release. Switch legs. Repeat this movement 5 times per side.
4- Piriformis stretch
Sitting on a chair, put one leg on top of the opposite knee.
From this position lean down towards the floor. Stop when you feel the stretch and hold that position for 5 seconds. Do the same thing on the other side.
Repeat this movement 5 times per side.
5- Hamstrings stretch
Lie down on the floor. Bring your leg up as straight as possible.
You can use a band or towel to assist you.
Stay in that position for 5 seconds and release. Do the same thing on the other side. Repeat this movement 5 times per side.
6- Leg cross
Cross the front leg and have the back leg as straight as you can behind you.
From this position, lean forward either with straight arms, on your elbows, or flat on the floor.
Choose the variation that you are most comfortable with.
Stay in this position for 5 seconds. Do the same thing on the other side.
Repeat this movement 5 times per side.
7- The butterfly
Lie down on your back with your feet as close as possible to your midline.
From this position spread your legs as much as you can feeling the stretch in your inner thighs. You can even use your hands to help with the stretch by pushing down on your knees. Hold the stretch for 5 seconds and release. Repeat this movement 5 times.
My take
Sciatica can be panful. It can be triggered by age, obesity, occupation, prolonged sitting, and diabetes.
By maintaining proper posture when you sit (check out this newsletter for posture exercises https://www.laurentstransformationplan.com/blog/2021/11/11/betterposture), regular exercise, and stretches like the ones I just showed you, you can keep sciatica pain at bay.
Go ahead and include these stretches in your daily routine. You don’t even have to do all of them at once. Pick and choose a few and do them. Then, the next day, do other ones.
As always, please share this newsletter with someone you care about:
https://www.laurentstransformationplan.com/blog/2021/11/11/sciatica
And now, let’s eat.
Omega-3’s are great because of their anti-inflammatory properties (which are important if you want to avoid pain such as the ones resulting from sciatica).
Here’s a great dinner idea.
Cilantro salmon with brown rice and asparagus.
Delicious, easy to prepare, and rich in omega-3.
