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Sciatica is one of the most common causes of back pain, occurring when a herniated disk in your lower spine puts pressure on the sciatic nerve — the longest nerve in your body. The nerve starts in the lower back and extends down one or both legs, causing sciatica pain. The pain can range from mild to severe and can include numbness, tingling, and weakness in your leg or foot as well as discomfort in your back. Luckily, some basic exercises and stretches can help alleviate some pain.

Ark-La-Tex Health Center, in Texarkana, AR, provides three exercises for sciatica pain relief:

1. Seated Chair Hamstring Stretch

Tight hamstrings are a common side effect of sciatica because they limit motion in your pelvis, causing increased strain on the muscles in your lower back. Because of this, you want to start with a stretch that is easy on your lower back. The seated chair hamstring stretch is a great place to start. Simply sit on the edge of a chair and extend one leg out in front of you with your heel on the floor and toe pointed skyward. Lean into the stretch as much as you comfortably can, and avoid bouncing.

2. Wall Hamstring Stretch

To work on the hamstrings a little further, lay on your back and elevate one foot against the wall, straighten your leg, and move your backside toward the wall until you feel a good stretch, being careful not to overexert yourself.

3. Lumbar Extensions

sciatica-pain-Texarkana-arExtension exercises can help stretch your lower back and alleviate some pain. For the easier version of this exercise, lie prone on your stomach and prop your upper body up on your elbows, keeping your hips on the floor. Holding this position can alleviate pressure in the back. Eventually, you will be able to hold the stretch longer and move up to your hands for a deeper stretch. This can provide temporary or lasting relief.

The chiropractic experts at Ark-La-Tex Health Center offer various chiropractic services that can help you with sciatica pain relief and numerous other back, neck, and spine conditions. Take a look at their services online or call the office at (870) 773-7246 to schedule an evaluation.

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