5 minutes a day with exercises to treat sciatica

5 minutes a day with exercises to treat sciatica

Sciatica is a symptom that signals you are likely to have disc herniation. Sciatica not only occurs in the elderly, but nowadays young people are at a high risk of sciatica due to frequent carrying and heavy labor in the wrong position. Sciatica makes it difficult for you to do daily activities, gradually causing muscle atrophy, leading to disability. In order for the best treatment to be effective, in addition to complying with a reasonable rest and working regime, avoiding heavy work in the wrong posture, you also need to try applying exercises to your health be improved.

Causes of sciatica

Nerve compression disc herniation is a common cause of sciatica, accounting for up to 80% of cases.

Sciatica occurs when abnormal problems occur in the lumbar spine such as local or surrounding inflammation, pelvic pyramidal musculitis, spinal splint syndrome, minor facial arthritis, trauma spinal cord, spinal metastasis (breast cancer, ovarian cancer, prostate cancer. Causes from the spinal canal are spinal cord tumors, meningioma, myeloma ...

Common symptoms

Sciatica usually manifests itself as pain in the lumbar region, spreading down the legs along the path of the sciatic nerve. Sciatica pain may also appear sudden or dull pain, which increases when the patient is too active, changes position, coughs, and sneezes. In addition to the above manifestations of sciatica, there are also symptoms such as pain in the back area accompanied by a burning sensation, burning pain or crawling in the affected area.

Common symptoms of sciatica

Exercises to support the treatment of sciatica effectively

The following exercises will be helpful in relieving pain and support the treatment process. However, for those with serious medical conditions, you should consult your doctor before starting any exercise or sport.

Exercises improve flexibility lumbar region

To do exercises improve flexibility lumbar region, first prepare yourself lying on the mat or mat, using a small pillow or a book under your head. Bend your knees and keep feet straight, the distance between your feet is hip width. Relax your upper body, chin flexed gently toward your chest. Next, bend one knee up toward your chest and hold your knees tightly with both hands. Pull gradually towards the chest as much as possible. Finally hold the posture for about 20-30 seconds, incorporating deep breathing. Switch legs and do it 3 times

Note: When doing the exercises, you should not stretch your neck, shoulders, and chest. Just stretch as much as you can, without exertion.

Common symptoms of sciatica

Exercises to stretch the back thigh muscles

To do the exercises to stretch the back thigh muscles, you need to be prepared in an upright position and put one foot on a stationary object such as a ladder or ladder. Keep your feet straight, and your toes straight. Next, lean forward, your back straight. Hold the posture for 20-30 seconds, incorporating deep breathing. Switch legs and do 2 to 3 times.

Note: While exercising you should not try too hard with muscle tension positions.

Exercises to stretch the back thigh muscles

Pear-shaped stretching exercises (pyramidal muscles)

To do the pear-shaped stretching exercise, be prepared to lie on your back, using a small pillow or book to support your head. Bend left leg and let right ankle cross over left knee. Next, use both hands to hold the left thigh and pull the body towards the body. Keep the tailbone right on the floor, keeping the hips straight. Stretch your right buttock. Hold for 20-30 seconds, incorporating deep breathing. Do this 2 to 3 times.

Note: during exercise you feel hot, you can use a towel instead if you cannot hold your thighs with your hand.


You can use a towel instead if you can't hold your thigh with your hand. Do not let the coccyx slip off the floor, keeping the pelvis straight.

Pear-shaped stretching exercises (pyramidal muscles)

General notes for people with sciatica when exercising

Before training, it is necessary to gently warm up, warm the body to help increase blood circulation to the muscles, loosen the joints.

You need to perform the right movement, combining regular breathing. Do not try too hard, depending on your condition, practice with the right intensity and time, not too hard or too long.

Choosing suitable clothes during exercise, clothes must have good elasticity, ventilation, sweat drainage.

Stop exercising immediately if the pain appears to worsen, contact your doctor for best advice.

General notes for people with sciatica when exercising

Hopefully, through the above reading, you have a better understanding of sciatica as well as quick pain relief. Stay tuned for new articles of Health Life For You to update useful information about sciatica !

Post a Comment

Previous Post Next Post