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내용필수	웹에디터 시작 > > > </p><img src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1NL7AY.img?w=768u0026h=512u0026m=6"><br/><p>This condition creates debilitating discomfort as nerve irritation propagates from the lumbar region into the thigh and calf.<br/></p><br/><p>Always prioritize professional diagnosis before beginning any regimen, particularly when pain is acute or intensifying.<br/></p><br/><p>There are several gentle home exercises that can help reduce discomfort and improve mobility over time.<br/></p><br/><p>These exercises focus on stretching tight muscles, strengthening supporting areas, and promoting better posture to take pressure off the sciatic nerve.<br/></p><br/><p>Try the classic supine hamstring and lower back release.<br/></p><br/><p>Lie on your back with both knees bent.<br/></p><br/><p>Use both arms to cradle the thigh, drawing the knee steadily inward without jerking.<br/></p><br/><p>Ensure your opposite leg remains grounded, heel pressed into the mat.<br/></p><br/><p>Breathe deeply as you hold, then ease out slowly and alternate to the other side.<br/></p><br/><p>This stretch decompresses spinal structures and calms irritated nerve roots.<br/></p><br/><p>Another helpful movement is the pigeon pose, which can be done on the floor.<br/></p><br/><p>Begin in a tabletop position with hands under shoulders and knees under hips.<br/></p><br/><p>Bring one knee forward and place it behind your wrist, with your ankle near the opposite wrist.<br/></p><br/><p>Straighten your rear leg fully, pressing the top of the foot into the floor.<br/></p><br/><p>Sink slowly into the stretch, allowing your torso to rest comfortably on your arms or head.<br/></p><br/><p>Maintain the stretch for a full half-minute before switching legs.<br/></p><br/><p>It specifically releases the deep gluteal muscle that can compress the sciatic nerve.<br/></p><br/><p>The seated spinal twist is also beneficial.<br/></p><br/><p>Maintain a neutral spine with legs fully extended in front of you.<br/></p><br/><p>Bend your right knee and place your right foot outside your left thigh.<br/></p><br/><p>Rest your left forearm against your right knee and spiral your chest open to the right.<br/></p><br/><p>Maintain the twist for half a minute before repeating on the opposite side.<br/></p><br/><p>This movement helps relieve tension in the lower back and improves spinal flexibility.<br/></p><br/><p>Walking is one of the simplest yet most effective exercises.<br/></p><br/><p>Walk at a comfortable, unhurried pace for 10–15 minutes daily.<br/></p><br/><p>Regular ambulation reduces swelling and supports natural healing without jarring motion.<br/></p><br/><p>Walk with a neutral spine, chin parallel to the ground, and arms swinging naturally.<br/></p><br/><p>Lastly, try the lying hamstring stretch.<br/></p><br/><p>Rest one leg flat on the floor, the other straight out in front.<br/></p><br/><p>Loop a towel or strap around the ball of your extended foot.<br/></p><br/><p>Use controlled tension to elongate the hamstring without forcing the motion.<br/></p><br/><p>Keep your back flat on the floor to avoid straining your lower back.<br/></p><br/><p>Release slowly after 20–30 seconds, then repeat the stretch on the opposite side.<br/></p><br/><p>Perform these exercises daily, but listen to your body.<br/></p><br/><p>Avoid any mot > > 웹 에디터 끝
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