6 Stretches That Relieve Sciatica Pain Before Getting Out Of Bed

The tingling, numbness, or searing pain which shoots from the spine to the legs and followed by sciatic nerve is called sciatica. Even though this is a painful and problematic issue, there are some stretches you may do to ease the pain. These stretching routines have been developed by Jennifer Howe who is MPT, CMPT, and teaching associate for the University of Washington’s physical therapy department. As this is a bigger issue each set of stretches pinpoints one of these problems: (adsbygoogle = window.adsbygoogle || []).push({}); ■ Herniated disc – this is a bulge in the cushioning between the bones in the spinal column, so if you have a herniated disc, the sciatic nerve inflames and irritated, thus you need to create space between the bulging discs in the spine to relieve the pressure.

■ Bone degeneration – this occurs due to irregularities in your vertebrae which worsens in time, ending up pinching the sciatic nerve that leads to burning pain of sciatica. Stretches will help in creating more space between the vertebrae, alleviating the pressure on the nerve.

■ Tight hip muscles – with no regular stretching the tightness or pain in the hips that lead to sciatica worsens with time. It is characterized by a creaky feeling while walking or getting up from a prone position. For this reason, try Howe’s stretching routines and see which helps the most. It won’t take very long and you can make them in your bed. (adsbygoogle = window.adsbygoogle || []).push({}); Stretches for herniated disc ■ Press up – lie on your stomach and position the elbows below your shoulders and forearms flat on the bed, parallel to one another. Lift the chest and extend the spine from the tailbone to the top of the neck, allowing the back arch naturally. Hold in that position for 30 seconds and breathe deeply, then repeat it 2 more times. ■ Press up extension – lie on your stomach with the hands flat nest to the shoulders and press the palms into the bed to lift your upper body. Keep the hips and pelvis stuck to the bed. Extend the stretch from the neck to the tailbone letting your back arch. Hold in this position for 10 seconds and return slowly to the starting position. Repeat this stretching 10 times for 1 set, doing 3 sets. IMPORTANT: if you feel any pressure in the lower back stop lifting the chest. However, if you feel no change from doing these stretches it is likely that you don’t have herniated disc, thus move on to the next routine.

Stretches for bone degeneration ■ Knees to chest – lie on the back and hug your knees to the chest slowly. Allow your back to round and hold for 30 seconds for 1 rep. If it helps alleviate pain in the legs, then repeat this 3 more times and then move on to the next stretch. If not, bone degeneration is not your issue. ■ Posterior pelvic tilt – lie with the face up and bend the knees and put the feet flat on the bed. Draw the abdominals to flatten lower back into the bed and hold for 5 seconds. Then return to the starting position and repeat this 10 times. (adsbygoogle = window.adsbygoogle || []).push({}); Stretches for tight hip muscles ■ Knee to opposite shoulder – lie on the back and extend your legs and flex your feet. Lift the right leg, clasp the hand behind the knee and gently pull the right knee across the body toward the left shoulder holding for 30 seconds. Repeat this switching legs, 3 times for each leg. ■ Figure 4 stretch – lie on the back and bend the knees crossing the right ankle over the left knee in the shape of 4. Grasp the hands behind the left knee and then pull your legs toward your chest in a gentle way as you press the right knee away from the chest. Hold in this position for 30 seconds and repeat this 3 times, and another 3 times with the other leg.

How to get out of the bed If these stretches cause you pain, then stop doing them immediately. The pain connected to this issue can be very severe not allowing you get out of the bed in the mornings. Hopefully, these stretches will help you.

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