Sciatica affects both men and women, which is the most common nerve in the human body. Sciatica produces painful symptoms, and the methods of treatment of sciatica vary between medicines, alternative treatments and exercise. Different sciatica.
What is sciatica?
Sciatica is a pain in the lower limbs caused by irritation of the sciatic nerve, usually the pain of sciatica from the lower back area extends to the back of the thigh and can appear below the knee, sciatic nerve or sciatic nerve is the largest nerve in the body.
It starts from the nerve roots in the lumbar spinal cord at the lower back and extends across the buttocks area to send the nerve endings down the lower extremities. Sciatica pain is sometimes referred to as sciatic nerve pain.
Symptoms of common sciatica include:
lower back pain. Pain in the butt or leg gets worse when you sit down.
Pain in the hip.
Burn or prick the leg.
Weakness, numbness or difficulty in moving the leg or foot.
Constant pain on one side of the back.
Pain makes it difficult to stand up.
Sciatica exercises
Some simple exercises that you can do at home can help relieve pain from sciatica in the buttocks, legs and feet, improve your strength and enhance your body's health.
These exercises should be done daily along with other activities such as walking, swimming or yoga, and the pain must ease in two weeks, usually ending in 4 to 6 weeks.
You must seek medical attention if:
If the pain does not improve within a few weeks.
You suffer from severe pain while trying any of the exercises.
Examples of sciatica exercises in pictures
Knee-to-chest stretch
Lie on your back on a mat or rug, put a small flat pillow or a book under your head, then bend your knees and then a distance between your hips, and keep your upper body relaxed.
Start bending one knee towards your chest and hold it in both hands for 20 to 30 seconds with deep breaths.
Repeat the exercise 3 times with a leg switch.
Do not tighten your neck, chest or shoulders, stretch just as comfortably as you can, hold both knees and squeeze your chest.
Sciatic mobilizing stretch
Lie on your back on a mat or rug, put a small flat pillow or book under your head, then bend your knees and a gap between your hips, and keep your upper body relaxed.Bend one of your knees towards your chest, then hold the back of your upper leg with both hands, then slowly separate the knee for 20 to 30 seconds while taking a deep breath, then bend the knee and return to the starting position.
Repeat exercise 2 or 3 times with a leg switch.
Do not push down your back to the ground during stretching, stretching just as far as the position is comfortable.
Back extensions
Lie on the front of your body and relax on your arms with your elbow bent on your sides, and look towards the ground and keep your neck straight.Keep your neck straight, bow your back and squeeze on your hands, you should feel a gentle stretch of the stomach muscles.
Breathe and continue for 5 to 10 seconds, then return to the starting position.
Repeat 8 to 10 times.
Do not bend your neck back, and keep your hips on the ground.
Extended hamstrings Standing hamstring stretch
Stand upright and lift one leg to a steady thing, keep this leg straight and your toes pointed upwards.Ml forward and keep your back straight for 20 to 30 seconds taking deep breath.
Repeat exercise 2 or 3 times with a leg switch.
Stretch just as far as the position is comfortable, and be careful not to bend the bottom of the back at any time.
Lining deep gluteal stretch
Lie on your back, put a small flat pillow or book under your head, bend your left leg and rest your right foot on your left thigh.
Hold your left thigh and pull it towards you. Keep the base of your spine on the ground with the hips straightened. You should feel a stretch in the right hip. Keep the position for 20 to 30 seconds while taking a deep breath.
Repeat exercise 2 or 3 times with a leg switch.
Use a towel around your thigh if you can not hold it.
Finally, after learning more about different sciatica exercises, if you have more questions or queries, you can consult us.
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