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Inflammation of the sciatic nerve is most often caused by its compression. This inevitably leads to pain. In most cases, the cause of this is the deformation of the vertebrae of the lumbar spine or displacement of the discs. In any case, sciatica is only a symptom of some more serious problem.
It has been proven that there is a direct relationship between the appearance of sciatica and age. Indeed, according to statistics, most people suffering from this disease are over 30.
Sciatica pain cannot be tolerated and if you suspect this disease, you should immediately consult a doctor. The specialist examines the patient, prescribes a diagnostic examination if necessary, and, if the diagnosis is confirmed, determines the treatment. Most often, it is complex – taking medications is combined with performing special exercises that will help to cope with the problem of pinched nerves and relieve pain. In addition, gymnastics improves metabolism in the affected area.
Gymnastic exercises for sciatica in the supine position
Lie on the floor, on your back and, pulling your knees to your chest, wrap your arms around your buttocks. Hold this position for no more than 30 seconds, then straighten your legs and put them on the floor, place your hands along the body. Repeat the exercise 10 times.
Then lie on your side and, bending your knees, try to pull them towards you as much as possible. Take a starting position. This exercise perfectly warms up the muscles of the cervical, thoracic and lumbar spine. You need to perform it 10 times in a row, while not forgetting to pull your socks.
Move into a prone position. Raise your body by bending and unbending your arms as if you were doing push-ups. The legs must remain motionless. Start with five attempts in one set and gradually increase the number of repetitions of the exercise.
Gymnastic exercises for sciatica in a sitting position
Sitting on a chair, cross your legs. Straighten your back, put your hands behind your head and alternately turn the body to the left and right. After completing the exercise 5 times in each direction, rest. Change legs and repeat again.
Sit on the floor, stretch your legs forward. In this position, spread your arms to the sides at shoulder level. Try to get them back as far as you can. Perform the exercise gently and smoothly. After 5-6 attempts, return to the starting position.
In the same position, put your hands behind your head, lie on your back, and then, spreading your legs wide, lift them as high as possible. Do not tear your shoulder blades off the floor, fix the position, lower your legs, and again take a sitting position. When performing this exercise, do not make sudden movements.
Get on your knees and raise your straight arms above your head, interlocking your fingers. Slowly lean forward, trying to touch the floor with your palms as far in front of you as possible. Return to starting position.
Gymnastic exercises for sciatica in a standing position
Standing on a hard, level floor, spread your legs shoulder-width apart. Raise one hand up, lower the other along the body. Alternately raising your hands, tilt in the direction opposite to the raised arm. Do the exercise with effort, slowly, trying to bend as low as possible. After completing 5 tilts in each direction, pause, and then repeat the approach. This exercise will improve blood flow to the muscles of the abdomen, arms and legs.
If you suffer from sciatica, then remember that this disease is manifested by bouts of pain at the most unexpected moment. Therefore, physical therapy exercises can be performed every day as morning exercises, evenly training all muscle groups and gradually increasing the load.
Swimming, running and cycling also have a positive effect on the body with sciatica.
The best exercise to treat sciatica
The author of the video is Gymnastics Makeeva “Yoga of everyday movements”: