4 out of 10 people will experience sciatic pain in their lives. Sciatica pain starts on the basis of spine and goes down to the thigh, calf muscles and end of your foot. The pain isn’t always chronic but it can be quite painful.
Symptoms of Sciatica Pain:
- Tingling, pinching, electric sensation.
- Pain felt in any place of the sciatic nerve – calf, back of the thigh, lower back or/and buttock.
- Numbness, fatigue or reduced feeling in the feet and/or legs.
- Buckling of the knees when standing up.
- The occurrence of foot drop. This is a condition in which you can’t walk on the heels because your ankles are not flexible enough.
If you want to soothe and reduce your sciatic pain at home in just 15 minutes, these specially designed exercises can really help you.
They’re based on yoga and can be performed by anyone.
Here are the 7 exercises that can help you relieve sciatica pain in just 15 minutes:
1. Erected Back Twist
Lift your foot on a chair. Put the opposite hand on the raised knee. The other hand should be placed on the hip. Turn the upper body and keep the hips in a straight direction. Stay in this position for about 30 seconds and then switch.
2. Knee Raise
Lie down on the floor and bring the knee towards your chest. The other leg should remain straight. Use your hands to push and pull the knees while your shoulders stay on the ground. Do this for 30 seconds, then switch and repeat.
3. Two Knee Twist
Lie down and spread your hands like a capital T letter. Turn your knees out to left and then right, while keeping the shoulders on the ground. Stay in this position for about 60 seconds and then switch sides and repeat.
4. Single Knee Twist
Lie down on your back and leave one of your legs in a straight position and bend one of the knees to a right angle. Put your hand on your bend knee. Turn your head towards the other hand. Stay in this position for 60 seconds.
5. Twisted Lunge
Step with your left leg forward and bend it at the knee. Leave the other leg behind your back. Keep your feet apart for about one leg’s length. While turning the back, place the opposite elbow one the outside and right above the bent knee. Keep the palms together. Remain in this position for 30 seconds.
6. Seated Twist
Sit on the ground and keep the legs straight right in front of you. Bend one leg over the other and place one of your hands flat on the ground right behind you and place the opposite elbow on the outer side of the bent knee. Slowly turn your face right behind you and stay with the legs pointing straight forward for 60 seconds.
7. The Cat Pose
Stand on the ground using your knees and hand. Then, slowly bend the back down and gently lift the chest. Hold this position for 10 seconds while breathing deeply. Return to the first position and then slowly raise your chest and face. Hold this position for about 10 seconds. Perform this exercise for 2 minutes.