Getting Over Sciatic Hip Pain

Hip pain is generally associated with the herniated disk or sciatica as the sciatic nerve stretches down from lower back and hips till the legs. Sciatic hip pain is generally accompanied by feeling of numbness as well as tingling. To find the exact cause of sciatic hip pain, X-rays, CT scan or MRI scans can be done.

Usually, the pain goes away on its own, but if your hip pain extends for more than 6 to 8 weeks, consider undertaking some sciatic nerve pain exercises. The pain relief exercises are quite beneficial and can make your hip flexor strong while helping you getting over the pain.

Exercise 1- Stand straight with your back touching a wall such that your shoulder blades as well as the buttocks make a contact with the wall. Your heel shouldn't make any contact with the wall and the distance primarily depends on your gluteus maximus. Also, your head's back shouldn't touch the wall.

You must have knowledge about your left hip joint, ankle and your knee. Release your knee forth and without taking off the weight, turn over the ball of your left foot. Now, don't push back and keep your pelvis in contact with the wall. In case, you have dropped your contact with pelvis, you should know that you are not releasing from the joint of the hip. Hold this position for some time. Repeated the same on the other side. If you are able to do this activity perfectly without losing contact with the wall, you can increase your speed.

Exercise 2- Knee to chest stretch is quite advantageous for the sciatic hip pain sufferers. To do this activity, lie down on the floor (hard surface). Allow your lower back to make contact with the floor, and stretch your leg (the one that is not paining). Now, bend the leg (in which you are experiencing pain) to the knee and hold the leg with hands. After 10-20 seconds, release this position.

Exercise 3- Knee stir exercise is one of the best sciatic hip pain relief exercise that should be included for treatment. To do this exercise, lie down on the floor with your back straight and then extend one leg. On the other hand, bend the opposite leg at a 90 degree angle. Now, slowly make circles with your bent leg, besides keeping your pelvis immovable. Now, repeat this cycle both, clockwise as well as anticlockwise, attached from the hip socket, 8 times in each direction. Also, ascertain that while doing this exercise, the lower part of your leg is still. What should actually move is the thigh in your hip socket. At last, bring your leg back on the ground & do the same exercise with the other leg.

Important tips

* Reduce inflammation with the help of cold packs and use hot packs to ease out the pain.
* Medications such as Ibuprofen can be used for pain relief.
* Carry out normal stretching exercises primarily to release endorphins and cure nerve compression.

Sciatic hip pain should not be taken lightly and it is better to consult your physician to cure the pain at the very onset.

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