(KUTV)- The sciatic nerve, which originates in the lumbar spine and runs through the buttocks down both legs, is the longest and widest nerve in the body. Intermountain Medical Center exercise specialist, Jeffrey Beck says because it is so long, people who suffer from sciatica can experience pain along the entire length of the nerve.
Beck suggests completing the following moves several times per week in order to reduce sciatic nerve pain.
1) Sciatic Nerve Floss: This move can help relieve sciatic pain by massaging the trapped nerve. Sit on a chair in a slouched position with both legs hanging off the edge. Place your hand on your thighs. Extend your knee with the leg that ails you and look up with your head. Next, lower your leg while bending your neck down. This constitutes one repetition. Complete 3 sets of 10 reps.
2) Cat & Cow: This move helps decompress the lower back. Begin by kneeling on all fours with your hands positioned under your shoulders and your knees positioned directly below your hips. Exhale and arch your spine gently. Hold this position for 5 seconds. Inhale and tighten your core muscles while you round your back. Hold this position for 5 seconds. This constitutes one repetition. Complete 3 sets of 10 reps.
3) Standing Twist: Stand facing a chair. Pick up your foot of the leg that ails you and place it on the seat of the chair. Twist gently to the right, placing your left hand on your right thigh and your right hand on right hip. Hold for five seconds and release. This constitutes one repetition. Complete 3 sets of 10 reps.