Sciatica is an inflammation of the sciatic nerve, which is also called lumbosacral radiculitis. Such a disease is almost always accompanied by a severe pain syndrome, and its treatment is a long and painstaking process, in which special gymnastics plays a significant role.
Lumbosacral sciatica is treated with medications that help stop inflammation in the body and reduce pain. That is why it is very important to see a doctor at the first sign of sciatica. In addition to drugs and injections, the patient is almost always prescribed special health-improving gymnastics, which acts as a natural analgesic. It also helps to relieve pain, achieve relaxation of the affected areas, and quickly eliminate the symptoms of the disease.
Exercises in the treatment of sciatica are recommended to be performed under the supervision of a physiotherapist who can tell the patient how to move correctly. However, in the absence of such an opportunity, gymnastics can be carefully performed independently at home. But before that, it is very important to consult a doctor, since in some cases, for example, during pregnancy, it is not recommended to perform certain exercises.
Lying exercises
Lie on your back on a firm surface and bend your knees. Tighten your spinal muscles with all your might and try to press your lumbar spine against the floor. Fix this position of the body for a few seconds, then relax. Repeat this exercise 7-10 times.
Keeping the starting position, stretch your legs. Then slowly pull one knee up to your ribcage, lock the position for a few seconds, and then return the leg to its original position. Repeat the exercise 10 times with each leg. This exercise when the sciatic nerve is pinched is recommended not only by physiotherapists, but also by yoga experts.
Roll over onto your stomach and stretch your back as much as possible, focusing on bent elbows. Lock the position for a few seconds and then relax. At the same time, the legs should remain straight and lie motionless. This exercise is also performed 10 times.
If you find it difficult to do 10 repetitions at a time, start with 5, increasing the number of repetitions every day.
Sitting exercises
Sit on a chair with your legs crossed, straighten your back, and clasp your hands behind your head. Perform torso turns to the right and left, five times in each direction. Change legs and repeat the exercise.
Sit on the floor with your legs extended in front of the baking soda, and your arms spread out to the sides at shoulder level. Then try to get them behind your back as much as possible. Fix the position, relax, and then repeat the exercise 5-6 more times.
Perform all exercises slowly and carefully so as not to further damage the inflamed sciatic nerve.
Standing exercise
Stand with your feet shoulder-width apart, raise one hand up, and leave the other along the torso. Perform 5 bends to the side opposite to the raised arm. Then rest and repeat the exercise with the other hand and in the opposite direction.
