Sciatic pain
Image Source: Google Image

6 simple exercises to eliminate sciatic pain

3 minutes, 42 seconds Read

We must adapt the intensity of the exercises depending on the pain we have and, if not being used, go from strength to not get adverse results. The sciatic nerve runs from the lower back into the leg and is considered the largest and throughout the body.

When resents or irritated by the compression of the discs, a condition known as develops sciatica, which is characterized by causing severe pain.

Poor posture, sedentary lifestyle or physical overexertion may be possible causes of this disorder; however, in cases minimum can be a symptom of conditions such as disc herniation or spinal stenosis.

Sciatic pain
Image Source: Google Image

The difficulties caused by the movement some might think that rest are the best way to alleviate it. However, there is evidence that the practice of some exercise serves as a therapy to reduce pain.

What happens is that exercise facilitates the flow and exchange of nutrients and fluids within the discs, maintaining its good condition and avoiding pressure.

This time we want to share the 6 simplest for you to have in mind from the first sign of pain…

1. Exercise back

Stretching back help alleviate sciatic pain that focuses on the lower back. This simple movement decreases tension and lubrication stimulates muscles and nerve for proper operation.

How to do it?

  • Stand with your feet together and your back straight.
  • Then stretch your arms forward and go down slowly until your head is in front of knees and back arched.
  • Repeat 8 to 10 times, inhaling and exhaling.

You may also like to read another article on Srewang: Six tips for the Pilates for makes you live better

2. Exercise for legs

With this movement of the legs you do piriform muscle stretch and diminish discomfort afflicting him because of sciatica.

How to do it?

  • Lie on your back on a yoga mat, and try to find a comfortable and stable position.
  • Then bend your knees and crosses one leg over the other.
  • Hold down other leg and try to bring the two to the chest.
  • Stretching on the floor, releasable and exchange the position with the other leg.
  • Make 5 or 8 repetitions.

3. Stretch sitting

This position favors sciatic pain relief that can minimize the strain on the lower back, the buttocks and legs.

How to do it?

  • Sit on the floor, stretch your legs and be sure to keep your back straight.
  • Then cross the right leg over the left, keeping the latter as straight as possible.
  • Take the right knee with his left arm, as if you wanted to embrace.
  • Hold for about 30 or 40 seconds and rest.
  • Repeat the same action with the opposite side.

4. Exercise lumbar

This movement can be considered for all types of back pain. In so doing, the pressure on the sciatic nerve is reduced, creating a sense of relief.

How to do it?

  • On a yoga mat, lie on your back and stretch your arms out to the sides, palms on the floor.
  • Then seal the knees and begins to lower them to the right side. In making the move, be sure not to bend the torso.
  • Then, upload and down to the left side.
  • Hold for a few seconds on each side and do it repetitively from one side to another.

You may also like to read another article on Srewang: Program Based on Pilates, Abdomen and Back for Tonics

5. Leg stretched

This form of stretching your legs is known in yoga as “posture of pigeon” (pigeon pose) and is quite interesting because, in addition to working the muscles of the legs, can tone the buttocks, relieve back strain and decrease belly.

How to do it?

  • Sitting with your back straight and look straight ahead stretch the left leg back and turn right along.
  • Lean on the floor with your palms and make a brief stretch, without bending your back.
  • Hold for 10 seconds, rest and repeat with the other leg.

6. Exercise with a golf ball

With the help of golf ball can carry out an alternative treatment of trigger points.

To this you must find a specific point of pain in the buttocks, which is where the ball is located.

How to do it?

  • After locating the point of pain, locates the ball and relaxes the body on this.
  • Hold for 30 seconds and rest.

Each of the positions and exercises mentioned here can be a great pain therapy,provided they are carried out correctly.

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