Sciatica Pain – These Exercises Will Ease It

Certain types of gymnastics as well as stretching exercises can be effective in preventing and relieving pain in the sciatic nerve.
Sciatica pain - these exercises will ease it

Sciatica pain , ischialgia, or sciatic nerve pain are common pain complaints caused by irritation or compression of the sciatic nerve that begins in the lumbar region and continues all the way to the leg. To ease the pain of sciatica , today we propose a series of highly effective stretching exercises and positions that you can easily do at home.

Sciatica pain symptoms

Sciatica manifests itself as an unpleasant pain in the leg and resembles a cramp. The pain can be intense, such as a strong puncture in the buttock area that usually radiates to the leg or even to the foot. Sciatica pain can appear when you are standing or sitting, and sometimes it can be accompanied by a strange sensation such as tingling or muscle weakness in the leg.

One of the most common causes of sciatica pain is pressure on the roots of the sciatic nerve in the lower back. Compression can occur due to a herniated disc, degeneration of the spine, or local inflammation.

In any case, very often the cause can be nerve irritation at some point in the pelvic area, as is the case with the pyramidal syndrome.

Sciatica pain

Exercises in the treatment of sciatica

There are many exercises for strengthening and improving the stability of the torso. Performing these exercises regularly can often help prevent and treat sciatica pain. Below we present some of the most used and effective.

1. Sternum with hip lift

  • Lie on your back and bend your legs at the knees while lying on the floor. Stretch your arms along both sides of your body.
  • Breathe in, and as you breathe out, squeeze your buttocks and slowly raise your hips, preferably rolling your spine vertebral over. Extend your exhale as you exert, and breathe in again as you lower your spine to the floor.
  • Repeat the exercise with the next exhalation.

2. Exercises for the abdominal muscles

This is a great exercise to strengthen the rectal abdominals, which also support the spine:

  • To begin this abdominal exercise, lie on your back with your legs bent and your feet resting on the floor.
  • Raise your chest up by gently tearing your upper back off the floor. Be careful to do this exercise using your abdominal muscles, rather than pushing your neck and neck muscles.
  • As you exercise, you must exhale as you rise and inhale as you rest your back against the floor.

Note: If you are pregnant, it is better to avoid doing this exercise. However, consult a specialist physical therapist / kinesiologist.

Exercises for sciatica

To work with your oblique abdominals, do the following exercise:

  • Lie on your back and bend your knees, resting your feet on the floor.
  • Extend your arms in the shape of a cross and move your legs to the left side.
  • Then bring your legs back inside and then to the opposite side.

Stretch yourself to relieve the pain of sciatica

1. Knees to the chest

This stretching exercise is one of the most common for pain relief in sciatica.

  • Lie down and rest your back comfortably on the floor.
  • Then bend your legs and put your feet on the ground. Raise your right leg up and place it at a 90 degree angle.
  • Now bend your left leg while supporting the foot on your right knee. Hold your right knee with your hands and pull it gently towards you.
  • You will feel pleasant stretching in your spine and lower back.

2. Stretching the lumbar spine

  • Kneel on the floor and straighten your back. Then sit on your feet and place your buttocks on your heels.
  • Slowly lower your back and torso to the floor, arms extended forward. If you can, put your forehead on the floor and stretch your arms even more forward.
  • The stretching in this exercise will be deep: remember to breathe in slowly to release all tension.

Remember that all exercises, especially stretching exercises, should be performed within your range of motion. Never overstretch and stop if you feel severe pain.

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