Sciatic pain is best described as a discomfort that radiates from the lower back down into the buttocks and leg. For several people, the pain is among symptom or maybe the sensation of tingling on the affected area of the body. The symptoms associated with sciatica actually indicate a problem with a nerve in the spine. Herniated disks, muscle tightness and spinal injuries will all contribute to the discomfort. Whereas the reason for sciatica generally dictates treatment, physiotherapy may be a frequent recommendation. As a part of physiotherapy, your therapist could incorporate the utilization of a foam roller.
Back Exercise
Lie on the floor with the foam roller situated on you lower back. Plant your feet on the floor, bending your knees at about a 45-degree angle. Place your hands behind your head and relax. From there, press your feet into the floor as you draw your buttocks close to your heels. the foam roller can roll up toward your shoulder blades. Push your feet into the floor to roll the foam roller back to its original position. Continue this movement pattern for 5 minutes.
Back Stretch
Lie on the foam roller lengthwise with one end under your head and the other under your buttocks. Plant your feet on the floor, bending your knees at roughly a 45-degree angle to bring balance. Extend your arms straight out with your fingertips pointing to the ceiling. Hold for a second before letting the arms fall back above your head. Hold this position to stretch your spine.
Piriformis Exercise
Sometimes, sciatica pain is the result of an overly tight piriformis muscle, which runs from the thighbone to the lower spine. To relieve this tension, sit on the roller width-wise with both knees bent. Shift your weight to the right buttock as you grab your left ankle and place it on your right upper leg. At the same time, place your right hand behind you on the floor to balance. Press your foot into the floor as you draw your buttock toward your heel. The roller will roll from the upper buttock to the lower. Push your foot into the floor again to roll the roller back to its original position. Move back and forth for about five minutes before switching to the other side of the body.
Abdominal Exercise
Strong abdominal muscles will facilitate support the lower back, taking pressure off the sciatic nerve and serving to relieve discomfort. Lay on the roller lengthwise with one end below your head and the different under your buttocks. Bend your knees at a 90-degree angle. At an equivalent time, stretch your arms out to the sides, putting your fingertips on the floor for balance. From this position, tighten your abdominal muscles by pulling your bellybutton toward your lumbar spine. Holding this tension, raise your right foot off the bottom, keeping your knee bent. Continue this movement till your right thigh is perpendicular to the ground. Come back your foot to the ground and repeat with the other foot.
