7 exercises to treat sciatica at home

7 exercises to treat sciatica at home

The sciatic nerve begins in the lower back, runs deep through the hips and thighs, and extends down to the feet and toes. When the sciatica nerves experience stimulation due to trauma or compression, they cause pain, called sciatica. When this condition persists, the patient often has difficulty with movement or physical activities in life.

What is sciatica

Sciatica causes pain, burning, and burning pain that radiates to your legs. In addition, sciatica causes numbness, tingling, and inflammation. Usually sciatica occurs on only one side of the body. Neuropathic pain when first appears is only a minor nuisance, but when the condition tends to get worse, it can greatly affect the patient's quality of life.

Simple exercises at home to help treat sciatica. Yoga poses and stretches greatly aid this recovery. Several studies have shown that yoga has the ability to help relieve lower back pain, increase performance and reduce the amount of pain relievers that patients with sciatica need to take. Here are 7 simple exercises at home to help treat sciatica.

7 exercises to treat sciatica at home

Baby pose

Baby pose is a great way for you to adjust and relax your body. Baby pose helps you to improve sciatica a great way, relaxes, lengthens and stretches your spine, promotes flexibility and widens your hips, thighs, and lower back. When you do this pose, the baby will help treat sciatica, reduce back pain, increase blood circulation and regulate breathing.

How to do baby pose:

To perform yoga with baby pose,First you need to be prepared with hands and knees on the floor, hands shoulder-width apart, knees slightly open and feet slightly closed so that the two big toes touching, back straight with shoulders and butt. When you feel comfortable, extend your knees and hips, breathing evenly. Next, bend forward between your thighs and exhale, slowly widening your hips and relaxing between your thighs. Finally reach your arms straight over your head, in line with your knees. Relax your shoulders on the floor and try to maintain this position from 30s to several minutes. Relax, inhale and exhale evenly and lift yourself up slowly.

Baby pose

Downward-facing dog pose

Downward facing dog is considered to be a pose that relaxes the muscles of the body. Downward-facing dog pose helps you stretch your entire arms, legs, back, and neck, which will help you relax both physically and mentally. In addition, regularly performing the downward facing dog pose also helps increase blood circulation to the organs, helping to reduce pain.

How to do downward-facing dog pose:

To perform yoga with face downward-facing dog pose, first you need to prepare in a standing position on all fours, so that your whole body forms a structure like a table. Next, inhale and slowly raise your hips, straightening your arms and legs to form an inverted V, try to extend your arms by shoulder width, feet hip-width apart, feet touching the floor, Your face should see your navel. Using arm strength, slowly push yourself up, legs straight. Move your hands forward, feet back to lengthen your body, your face should see your navel. Squeeze your thighs while moving. Holding the position for at least 2 deep breaths. Finally lower knees, feet straighten and return to starting position.

Downward-facing dog pose

Knee to shoulder pose

This is a simple but effective stretching exercise for sciatica. The knee-to-shoulder position is a simple one, but by relaxing the hip muscles, it will release the muscle compression on the sciatica, causing pain, this exercise helps to relieve pain. from the hips to the feet

How to do the knee to shoulder pose:

To perform yoga with the knee to shoulder pose, first you need to prepare in a supine position, with your legs relaxed and raised. Next, bend your right leg, wrap your arms around your right knee and pull it diagonally to the left side of your body. Try to hold for 30-60 seconds and then slowly return to the starting position. To achieve the best effect, switch sides, repeat the movement 3-5 times on each side.

Downward-facing dog pose

Bridge pose

This exercise helps to increase flexibility of the spine, relieve pain and stiffness. Plus, it also helps to stimulate blood circulation.

How to do bridge pose:

To perform yoga with bridge pose, first you need to prepare in a supine position, with your hands down on your body, legs bent, soles of your feet pressed to the mat. Next, inhale, raise your body, hold this position for 3-5 breaths. Finally, gently exhale and return to the starting position. Try to repeat this pose for 10 times to effectively improve sciatica.

Bridge pose

Half moon pose

This is a yoga pose that works on many parts such as shoulders, arms, chest, abs, hips, spine, joints, thighs, calves and ankles. Regularly perform the half moon pose and your parts are stretched, strengthened and become toned. This exercise is especially useful for people with sciatica, helping to relieve tension and relieve pain in the lower back and legs.

How to do the half moon pose:

To perform yoga exercises with half moon pose, first you need to prepare in a wide position with your legs extended 50cm apart, hands on hips. Next, lean your body to the right and put your right hand on the floor, your hand about 40cm away from your feet. Left hand still on hip. Try to hold the position for about 45 seconds - 1 minute, take a deep breath, exhale, keep the right leg straight, and raise the left leg until parallel to the mat, then stop or so that the left leg, back and body are in a straight line . Finally return to the original position in reverse order. Repeat the pose with the left side.

Half moon pose

Pigeon pose

This is a simple exercise but surprisingly effective. Pigeon pose relieves lower back and lower back pain and improves back flexibility. Although pigeon pose is one of the poses, it helps to widen the hip joints, relieve hip pain, increase hip flexibility, pelvic muscles. In addition, pigeon pose improves posture, alignment, and overall flexibility.

How to do pigeon pose:

To perform yoga with pigeon pose, first you need to prepare in a sitting position on the mat with your right leg bent, feet pointing inward to the pelvis. Next, stretch your left leg straight back, put your hands on either side of your body, with your palms facing down, fingers facing out. Finally, try to keep your legs parallel in a straight line on the floor, keeping your hips square and facing forward. Then lift your chest and head up to breathe and relax. Do the same for the left leg.

Note: The back foot should always press the pubic and knee directly to the mat to avoid injury and improper hip twisting. Don't let your front leg be pressed by your buttocks. You should always lower your chest and head to the floor to relax.

Pigeon pose

Twisting posture

This pose both helps to improve the spinal nerves and helps the back muscles become flexible, relieves back pain and muscle spasms, and is also very useful for digestive tract diseases.

How to show twisting posture:

To perform yoga with twisting position, first you need to prepare in a sitting position, legs stretched out, feet side by side, keeping your back straight. Next, bend your right leg so that your right heel is next to your left hip. Place your left foot next to your right knee, turn your waist, neck, and shoulder to the left and direct your gaze over your left shoulder, trying to keep your spine straight. Place your left hand behind your back, and your right hand on your left knee. Finally, try to hold the pose for about 30-60 seconds, breathe in and out and relax. Exhale and release your right hand, and then rotate your waist, chest, and neck back to the center position. For the best effect, you should repeat the exercise with the opposite side. Then exhale and return to the original position.

Twisting posture

Through the article above, you must have clearly understood what sciatica is, although sciatica causes uncomfortable pain, but you can still overcome it with simple yoga exercises. and efficient. In addition, you need to combine with a healthy diet and lifestyle to ensure good health. Good luck.

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 !

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