11 Ways to Treat Sciatic Nerve Pain Effectively

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The sciatic nerve is the longest and widest single nerve in your body that goes from your lower back down to your foot. If it’s irritated, or pinched, you may suffer from sciatica, a type of severe pain that usually goes down one of your legs. Among other symptoms, you may experience a feeling of weakness, numbness, a burning sensation, or tingling in the affected leg and foot. If not treated properly, this condition can seriously affect the quality of your life by causing poor movement and balance.

11. The cat-cow exercise

The initial position: standing on all fours on the floor with your hands directly under your shoulders and your knees directly under your hips.

What to do:

  • Inhale and lift your head up to look at the ceiling while pushing your belly toward the floor.
  • Exhale and lower your head to look at your hips while rounding your back toward the ceiling.

Repeat: 15-20 times

This exercise will help you improve your spine’s flexibility and align your hips properly by strengthening your core.

10. Hamstring stretching

The initial position: sitting on the floor with your right leg stretched out in front of you and your left leg bent at the knee while the sole of your left foot is placed against your right inner thigh.

What to do:

  • Keeping your right knee straight, extend your arms toward your right foot and bend at the waist as far as possible.
  • Hold for about 15-30 seconds and return to the initial position.

Repeat: 3 times for both legs

This stretch works directly with your hamstring muscles and may help you ease the pain and tightness in them caused by sciatica.

9. The bird-dog exercise

The initial position: standing on all fours with your hands directly under your shoulders and your knees directly under your hips.

What to do:

  • Keeping your back and pelvis still and stable, extend your right arm forward and left leg back.
  • Hold for a second, then return to the initial position.
  • Repeat on the other side.

Repeat: 10-15 times

This exercise will help you maintain proper posture, take some pressure off your lower back, and strengthen your glutes.

8. The butterfly stretch

The initial position: seated upright with your knees bent so that the bottoms of your feet touch each other.

What to do:

  • Place your palms where your knees bend and gently press them down toward the ground.
  • As you press, bend forward at the hips so that your chest is closer to your legs.
  • Hold for 10-20 seconds.

This pose will help you slowly open your hips and stretch out the muscles of your butt and the piriformis muscle.

7. A vinegar foot soak

About an hour before you go to bed, take a small bucket of warm water, add 500 ml of apple cider vinegar and a cup of salt to it and mix them well. Soak your feet in this bath for about 10-15 minutes, then dry them with a towel and make sure that they stay warm through the night. The next morning, don’t stand or walk on the ground barefoot.

If you repeat the procedure 3-4 times a week, you should experience a massive decrease in painthat will happen due to the anti-inflammatory properties of apple cider vinegar.

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