The Hidden Muscle Causing Your Sciatica Pain And 2 Easy Stretches for Instant Relief

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Sciatica is one of the most prevalent problems responsible for mild to severe lower back pain. Sciatica causes serious problems in the movement of the lower back and can make your life very uncomfortable and painful. If not treated properly, sciatica can become very serious and can cause progressive weakness of lower extremities.

In some more serious conditions, it can even cause the numbness of the thighs and lack or loss of bladder and bowel movement. Here we are discussing a bit more about sciatica and a couple of easy methods to treat it.  First of all, let’s understand properly about sciatica pain.

What is sciatica?

Sciatica is the back pain caused due to some problems in your sciatic nerve, the largest nerve in your body that runs from the posterior of the back to both your legs. If the sciatic nerve is injured or stretched or inflamed due to any reason, it starts causing pain on the lower pack region.

The lower back pain can spread down to the hip, buttocks, and legs — the pain of all these regions covered under “sciatica”. Most of the cases, almost every case of sciatic pain is cured with medications and exercises and don’t require surgery. If the sciatic pain is in its initial stage, exercise is one of the best and safe options for instant relief. Let’s have a look at them.

Easy and safe treatment for sciatica:

Before proceeding to the exercises, let’s understand a bit about piriformis muscle. The small piriformis muscle is located deep inside your buttock; starts from the lower spine and connecting the head of both femurs. This hidden muscle is the main target of exercise treatment for sciatica.

Stretching can do wonder in most of the muscular or nerve pain, and the same is with the pain due to the sciatic nerve. Stretching can release the tension as well as constriction and can relieve the pain very quickly without any internal or external medication. Here are a couple of exercises to target the piriformis muscle and to treat the sciatica pain.

  • Exercise 1: Keep your legs flat and lie straight on the back. Try to pull the affected leg slowly towards your chest. During this, hold your knee with one hand and ankle with other. Pull your knee towards the opposite leg leading by the ankle. Do it with very slight force. Don’t put much pressure on any of the legs. Pull your knee in the direction of opposite leg and keep it pulling until you feel comfortable. Do not overstretch to make yourself excessively uncomfortable. Keep your body in the same position for 30 seconds, and then go back to the normal position very slowly. Repeat three times a day and see the results in few days.
  • Exercise 2: Lie on the floor, and cross both legs with each other and bent them. Pull the lower knee gently towards the subsequent shoulder and keep pulling until your knee feels stretched. Keep the knee in the same position for 30 seconds, and then slowly get back to the normal position. You can repeat the exercise thrice in a day.


The sciatic nerve pain can sometimes become unbearable and can make your life very much uncomfortable. Although there are numerous medicinal treatments available for sciatic pain, exercise is still the best option. Understand these two exercises properly and make sure to execute them perfectly. You will surely get a lot of relief from the pain. If not, consult a physician as early as possible and get proper invasive treatment.


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