A pain in the butt, lower back, hips or back of the legs may be sciatica. Our sciatic nerve s,we have two of them, one for each leg that runs from our lower spine down through our glute muscles, down the back of our thigh to the outer edge of our foot. When the nerve, the longest in our body, gets pinched it can cause pain, numbing and tingling throughout the lower body. It can be caused by injury, pregnancy or tight muscles.
These simple stretches offer a great method to help you relief sciatica:
Seated Hamstring Stretch
Sit on the edge of a sturdy chair or stool, with your knees bent at 90-degree angles and your feet flat on the floor. Slowly stretch one leg out in front of you until it is straight, with only your heel on the floor. You may need to place both hands on the chair to balance yourself. Gently flex the toes of your extended leg back toward your body. Hold the stretch for 30 seconds, and then switch legs.
The Knee Raise
Lying down on the floor, bring one of your knees close to the chest while the other leg remains straight. Use your hands to push and pull the knees. Your shoulders should stay on the ground all the time.
The Cat Pose
Use your knees and hands to stand on the ground. Slowly bend the back down and gently lift the chest by using the power of your shoulders. Breathe deeply and hold this position for about 10 seconds. Return to the flat back and after that tuck the chin right into the chest and slowly raise the back. Stay in this position for about 10 seconds and relax. Perform this exercise for up to two minutes.
The Single Knee Twist
Lie on our back. Leave one of your legs in a straight position and bend one of the knees to a right angle. Use the opposite hand on this knee. Turn your head to the arm that remains on the ground. Your shoulders should be pressed against the ground.
The Two Knee Twist
We start the exercise by lying down on our back. Spread your hands in order to create a capital T letter. While keeping the shoulders on the ground, turn the knees out to the left and after that to the right. Your shoulders should remain on the ground all the time. Stay in this position for about 60 seconds and after that switch sides.
Child’s Pose
The child’s pose might be the simplest of them all. Use your knees and hands to get down. Assume a praying position by keeping the hands on the ground right in front of you. Remain in this position as much as you want, from 30 seconds up to 10 minutes.