Sciatic discomfort is common in seniors and the aging process in general. Fortunately, there are ways to alleviate compression of the sciatic nerve root through practicing Sciatica stretches and exercises.
These stretches and exercises should be performed regularly and be incorporated into every senior’s lifestyle and fitness routines. With these specific exercises, seniors can relieve present sciatica pain and avoid future recurrences.
Here are excellent exercises and stretches that are soft on the body and easy to execute, which can assist in alleviating your sciatica pain.
The Pelvic Tilt
The pelvic tilt is an essential exercise that strengthens your abdominal muscles while also stretching the muscles in the lower back. You can do this stretch on a yoga mat or a hard mattress. Whoever is easier for you should be the best option, but it’s best to follow the instructions carefully:
- Lie on your back to start with.
- Fold your knees so that both feet are flat on the surface.
- Pull in your bowel button to push your pelvis towards the ceiling and flatter your back against the surface.
- Keep this posture for 20 seconds, then relax. Then try to repeat it ten times.
- When you tilt your pelvis, make sure you focus on using your core muscles and not your legs.
The bridge aims to strengthen your lower back and hip muscles, stabilize the spine, and reduce lower back pain. It works the hamstrings, lower back, abs, and glutes. The bridge is a pelvic tilt-like exercise, done by following the instructions below:
- Begin by laying with your knees bent on your back and feet flat on your surface.
- Slowly elevate your stock and press your skins up to the ceiling while you raise your pelvis.
- When your thighs and the torso are aligned, hold the elevation for 8 to 10 seconds, then gently drop back down to the beginning position.
- As your strength evolves and improves, strive to achieve two sets of 10 bridges.
The Seated Hamstring Stretch
Tight hamstrings can make sciatic discomfort worse. Stretching your hamstring muscles is one of the best and simplest methods to manage sciatica pain. Additionally, increasing the flexibility behind your legs can assist in relieving and avoid pain or discomfort. This can be done while sitting in a chair, followed by the steps below:
- Sit on the edge of a chair on the floor with one foot flat. Extend the second leg straight ahead, with the heel on the ground and the toes bending up.
- Keep your upper back straight until you feel a nice straight stretch of your leg behind your seat.
- Hold this stretch for 20 seconds, then go back to start. Work until three sets or repetitions are completed.
The Prone Leg Raise
The prone raising of the leg is a stabilizing exercise that is of particular assistance to persons with degenerative disc conditions or sciatica discomfort. This one is relatively easy to do, but make sure to follow the steps carefully:
- Lie flat on your stomach, on either a yoga mat or a mattress surface.
- Rest your face in front of you on your folded arms.
- Tighten the bottom muscles of the stomach.
- Lift your leg behind you, gently bend your knee without arching your back or neck. Your leg should be low and not be far away from the ground.
- Hold for approximately 5 seconds and then gently lower to your starting position.
- As your strength increases, aim to raise two sets of 10 legs.
These are simple practices that anybody can do at home, so we recommend incorporating them into daily routines. While these stretches and exercises above may be helpful, keep in mind that they’re not meant to cure everybody’s sciatica pain. They should simply complement a healthy diet, proper sleep, medication, and exercise. If your symptoms and condition worsen, don’t hesitate to reach out to your doctor or a physical therapist.
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