5 good exercises for people with sciatica

5 good exercises for people with sciatica

Many people with sciatica often choose to rest in bed for pain relief. However, you should only rest when your acute pain is exacerbating, you should exercise lightly again to let your body get used to daily activities.

Prolonged lack of activity will cause the back and spine muscles to lose strength and reduce their ability to support the spine. If you don't exercise, your body will gradually weaken, which negatively affects your health, in some cases can lead to back injury and muscle strain, causing more pain for people with sciatica.

Currently, there are many exercises specifically for people with sciatica, these are the best ways to start your movement after a long rest. Regular practice with these exercises will help improve the discs and promote metabolism, increase joint fluid to keep discs healthy and reduce pressure on nerves. Today, let's learn with Health Life For You 5 exercises to help reduce sciatica pain for you.

Exercises for people with sciatica

Knee stretching exercises

Knee stretching exercises have the effect of increasing the flexibility of the waist, helping to reduce low back pain in people with sciatica.

To begin the knee stretch, you need to prepare a yoga mat and then prepare to lie on your back on it. First, place a small, flat pillow or book under your head and bend your knees, keeping your feet shoulder-width apart. Next, bring your knees up to your chest, grab your knees with both hands and pull them up. Try to increase the tension as long as you feel comfortable. Finally hold for about 20 to 30 seconds and breathe deeply. Repeat three times then switch to the other leg for best results.

Exercises for people with sciatica

Note:

You avoid overstretching your neck, chest, or shoulders.
Stop stretching when you feel uncomfortable.
You can bring both knees up and pull at the same time.

Hamstring stretching exercise

Hamstring stretches help increase mobility of the sciatic nerve and hamstrings.

To begin the hamstring stretch, you'll need a mat to lie on and a pillow or book to prop your head on. First you bend your knees and keep your feet hip-width apart and slightly lower your chin and relax. Next, bring your knees up to your chest and use your hands to grasp the two ligaments at the back of the knee. Slowly straighten your knees, hold this position for 20 to 30 seconds, and breathe deeply. Finally, bring your knees back to the starting position. Repeat two to three times with the other leg.

Hamstring stretching exercise

Note:

When stretching, avoid putting pressure on your lower back. If you experience discomfort, pain, numbness or fatigue, stop immediately.

Back extension exercise

Back extension exercises help lengthen and bring the spine back.

To begin the back extension exercise, you need to prepare to lie on your stomach and use your elbows to push your upper body up. This pose will lengthen your spine, hold your shoulders, and elongate your neck. Next, keep your neck long and arch your back more by pushing your arms down and lifting your body up. You should feel a slight stretch in your abdominal muscles as you lift your upper body up while doing this move. Breathe deeply and hold for about 5 to 10 seconds. Finally, return to the starting position. Repeat 8 to 10 times for best results.

Back extension exercise

Note:

Avoid bending your neck backwards.
Keep hips touching the ground.
Do not stretch to the point where you feel uncomfortable.

Standing exercises to stretch hamstrings

Standing hamstring stretches will help stretch the muscles and lengthen the hamstrings.

To perform the standing hamstring stretch, you need to prepare in a position where you stand up straight and raise one leg on a low platform. First, keep your back straight, while leaning forward and take a deep breath and hold for 20 to 30 seconds. Repeat two to three times with each leg for best results.

Standing exercises to stretch hamstrings

Note:

Do not stretch to the point where you feel uncomfortable.
Avoid folding the waist.

Exercise lying butt stretch

Exercise lying butt stretch to stretch the pyramidal muscles.

To perform the glute stretch exercise, you need to prepare in a supine position and place a small, flat cushion under your head. First, bend your left knee slightly and rest your right foot on your left thigh. Next Grab the left thigh and pull it towards you and keep your spine touching the floor throughout the pull and the hips straight. You should feel a stretch in your right buttock as you do this move. Finally, hold for about 20 to 30 seconds with deep breaths. Repeat two to three times for best results

Exercise lying butt stretch

Note:

If you can't hold your knees, you can use a towel to roll around your thighs, trying to keep your pelvis straight.

Sciatica pain can affect your daily activities and work. Besides exercises to help you improve pain, you still need to see a specialist to find out how to treat sciatica effectively.

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