Many people know how painful the sciatic nerve is.
Strangely, regular walking is one of the factors that increase the risk of
sciatica. But there is still good news: this type of problem can be cured
without surgery in more than 75% of cases. One of the effective ways to do this
is to do some fairly simple exercises.
Sympa wants to share with you several techniques to relieve
sciatica. For your convenience, we have classified them into three sets of
effective exercises.
Series of exercises # 1
In this set of exercises, we have grouped all the movements
that must be performed in a lying position. Install a yoga mat and blanket on
the floor. Close all windows and doors so there are no drafts and make sure the
room is not cold.
Lying on your back, bend your knees. Raise your right leg
and place your right ankle on your left thigh. Put your arms behind your left
thigh and pull it towards your body. Do not raise your head off the ground.
Stay in this position for at least 30 seconds. Repeat 2 to 3 times for each
leg.
Exercise 2
For the next exercise, lie on your back and place your hands
along your body. Bend your knees and raise your legs as indicated above. Raise
them and bring them down five times.
Exercise 3
For the last exercise in this series, you will need a tennis
ball. Take the ball and lie down under your pelvis. Move gently to find the
sore spot on your buttocks. After finding it, you can put pressure on it for 30
to 60 seconds to relax your body by contact with the ball. Roll the ball up and
down in this area. Then go to the next pain point. Avoid the area of the
spine when you roll and stop immediately if you feel a sharp pain. Repeat this
exercise 1 or 2 times a day for 5 to 10 minutes.
Series of exercises # 2
This series of exercises are performed in a sitting
position.
Exercise 1
Sit on the floor and bend your legs, keeping them in front
of you. By leaning on your left leg, move your right leg to rest on your left
thigh on the ground with your leg still bent. Hold your right arm and rest on
the ground. Fold the left arm at the level of the elbow and place it on the
right knee. Slowly turn your head and body to the right. Hold this position, as
in the picture, for 30 seconds. Repeat this exercise with the left leg.
Exercise 2
For this exercise, you will need a chair. Sitting on the
chair, place your left ankle on your right knee. Bend carefully forward, keep
your back straight without bending. Hold this position for 10 breaths. Repeat
the exercise 5 times for each leg.
Series of exercises # 3
The last series consists of standing exercises.
Exercise 1
Put one foot on a surface in height. The leg and toes must
be straight. Gently stretch your leg leaning as close to it as possible until
you feel resistance in your thigh. Try not to bend your knee with your leg up
while you are pulling it. Hold this position for 30 seconds. Repeat this
exercise 2 to 3 times for each leg.
Exercise 2
Fold the left leg and place it on an elevated surface. Take
a step back with your right foot. Stretch gently towards the bent leg as close
as possible, as in the picture above. Keep the position for a few breaths.
Repeat the exercise several times for each leg.
Bonus: tips for managing sciatica
It's not just the exercises that can soothe sciatic nerve
pain. For better relief, you can follow the following tips:
Do not lift objects that are too heavy.
Watch your posture.
Do not wear high heels.
Try to maintain a reasonable weight.
Renounce bad habits.
Sit in the right position.
Get up every 20 minutes.
It is best to buy a mid-firm mattress.
Before resorting to any physical activity, we recommend that
you consult a doctor for a specific diagnosis and permission to exercise, especially
if you are pregnant or if you suffer from serious or chronic illnesses.
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