You can’t wait for your little one to arrive. You’ve been expecting for a while and have had to deal with morning sickness, weird cravings, and puffy ankles. But your excitement makes up for all of the challenges of pregnancy! Then, you feel it—that excruciating back pain.
After a quick Google search, you think you may have sciatica in Richardson. Is there anything you can do to relieve your discomfort? Although the best thing you can do is seek professional help from a chiropractor, you can also do stretches at home to keep your discomfort to a minimum. Read on to learn more about this condition and simple ways you can deal with it.
Sciatic nerve pain can be misleading because it can extend into the legs even though the problem usually originates in the lower back or buttocks. You may also experience a burning sensation, numbness, or tingling in these areas. For some, the discomfort can be constant and intense or periodic and rather mild—it all depends on the person and situation.
Sciatica results when pressure is exerted on the sciatic nerve from the following:
- Narrow spine
- Ruptured disc
Importance of Careful Exercise
In some cases, resting is necessary in the healing process. However, remaining sedentary can actually slow down your recovery. If you can, try to stay active, even if you’re only able to do simple stretches or exercises.
Stretches to Help with Sciatica
Because of where the sciatic nerve is located, basically any stretch that can externally rotate the hip can be beneficial and provide much-needed relief. If the stretch causes pain, stop immediately and contact your physiotherapist.
This common yoga pose opens up the hip region and can be done in three different ways: while lying down (reclining pigeon), while sitting down (sitting pigeon), or while kneeling on the floor (forward pigeon). For reclining pigeon, bend your left leg at a right angle and rest your right ankle on your left knee. Clasping your hands behind your left leg, gently lift it up and toward your body, and hold for 10 seconds. Repeat this action with the other leg. The other two variations have a similar effect although they differ in exact execution.
Knee to Opposite Shoulder
This stretch helps to loosen your piriformis and glute muscles, which can put pressure on the sciatic nerve. In this stretch, you need to lie down on the ground. Bend your right leg and clasp your hands behind your knee. Slowly lift your right knee toward your left shoulder as far as you can comfortably and hold that position for 30 seconds. After 3 repetitions, do the same with your left leg.
Often sciatica causes pain in the hamstring area of the leg, so this stretch can alleviate some discomfort. Stand on your left leg and elevate your right leg, resting it on an ottoman, chair, or table. Keep your toes straight with your leg or pointed. Slowly bend over toward the extended foot.
Although your sciatic pain may be temporary, you don’t have to suffer. You can enjoy your pregnancy and prepare for your bundle of joy by doing these easy stretches with a chiropractor in Richardson.
About the Author
Dr. Zinovy Chukhman has been practicing for more than 20 years at AlignRight Chiropractic. In his continuing education, he has been trained in many techniques, including Diversified, Thompson, flexion-distraction, Gonstead, and Graston. He is especially experienced in treating spinal injuries. If you suffer from sciatica, you can get relief with Dr. Z, so contact AlignRight Chiropractic today!