The best simple and effective exercises for sciatica

Do you usually have back pain and don't know how to treat it? If this is the case, it is very likely that you are suffering from sciatica. While rest is a good way to treat this condition, exercises for sciatica are still the best way to relieve pain and prevent it from returning. Here we show you the best set of exercises for the sciatic nerve. It's very effective and easy to make!

What is the sciatic nerve?

The sciatic nerve is another nerve in our body that extends from the lower back to the leg. When this nerve is not in good condition, an intense pain called sciatica occurs that affects the legs and back. Normally, this condition results from a pinching or irritation of the sciatic nerve.

Sciatica produces a very annoying pain. This pain is very uncomfortable and can last for months. This usually takes about eight weeks.

Sciatica is not considered a disease as such, as it is a more serious symptom. You should consider sciatica problems, as they signal usually problems such as a herniated disc or spinal stenosis. Moreover, it is a very common problem, affecting one in ten people throughout their lives.

How to treat back pain?

The best way to treat back pain is to do sciatica exercises daily. A good exercise routine for sciatica will gradually reduce the pain. You might think that the best thing to do for sciatica is to rest, as it momentarily reduces the pain. But this one is not suitable for the long term.

Even then, it is always wise to consult a specialist who recommends the best alternative for treating sciatica. You can, for example, consult a physiotherapist.

While you should see a professional to treat your sciatica issues, it is also advisable to consider some treatments often used to relieve pain.

Acupuncture

Acupuncture has endless benefits for relieving all body aches, and among them is sciatica. With a dozen sessions, you will feel a remarkable improvement.

Yoga

yoga

The yoga sessions help you stretch your back. It is therefore practical to do this exercise if you have back problems.

Trigger point massage

In this type of massage, a specialist applies pressure to the muscle points pinched. This massage helps to release tension and reduce the impact on the sciatic nerve.

Topical preparations

Anti-inflammatory oils and creams also help reduce sciatic nerve impingement. It is necessary to apply it to the painful area about two or three times a day until the pain disappears completely. It is recommended to use St. John's wort oil or cayenne pepper cream.

Exercises for sciatica

It is important to exercise often for sciatica, as inactivity increases the pain it produces. You must do daily exercises if you suffer from sciatica in order to relieve the pain. Even then, you should always execute them gently. Poor posture and movement can increase sciatica pain.

Do you want to know what simple and effective exercises you can do at home? These exercises help strengthen the back as well as the sciatic spine discs. We show you the best exercises for sciatica!

Extension exercise

If our sciatica pain is concentrated in the leg, it is probably aherniated disc. In hernia, the sciatic nerve is compressed, so it is practical to do extension exercises.

One of the simplest is to lay on your stomach and push your shoulders up to push your trunk. Keep in mind that the hips and legs must remain attached to the ground. Perform this exercise carefully, holding the position for about five minutes and resting. Repeat the same process about eight or ten times.

Exercise to strengthen your back

The purpose of this exercise is to increase back support. In addition to strengthening the muscles, it increases their flexibility and reduces sciatica.

It involves echoing the face down, clasping the hands behind the back andgently raising the head and chest. Keep in mind that you should not stop looking at the ground at any time. Try to hold the air for the full five seconds of the exercise. You should repeat this about eight or ten times.

You can also opt for another exercise to strengthen your back. This time, you need to lie on your stomach with your arms and legs extended and try to lift your right arm while lifting your left leg. Hold for about five seconds, relax and switch sides. Repeat this exercise about eight or ten times per side. 

Abdominal exercises

It is also important to strengthen the front part of the trunk if we want our backs to be well supported. For this reason, abdominal exercises are useful in fighting sciatica.

You just need to lie on your back with your knees bent and your arms crossed. Trying to keep your back as straight as possible, perform a batch of about ten sit-ups. Remember that all exercise should be done gently.

Another type of ab is to be positioned on your back with your knees bent and lift your left leg fully extended on the floor, without moving your back and without moving away from the floor. Hold your leg up for about eight seconds and lower it slowly. Perform this exercise with both legs about ten times. In this way, you will strengthen the lower abdominal muscles. It is also advisable to do so during pregnancy.

Exercises for the lower back

It is important to exercise the lower back by stretching if sciatica is caused by spinal stenosis. This disease is caused by a narrowing of the canal in which the sciatic nerve is located.

Placed on your back, bend your knees and bring them closer to your chest. You should stay in this position for about 30 seconds and relax. Remember to repeat this exercise about six times.

You can also choose to kneel on the floor with your arms forward and your knees resting on your chest. Hold for 30 seconds in this posture and see yourself slowly moving backwards, gradually lifting your torso. You should repeat this session about five or six times.

Marie Dupont 14 November, 2019
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