How to safely treat sciatica with physical therapy exercises

How to safely treat sciatica with physical therapy exercises

Sciatica often causes uncomfortable pain for the patient, affecting daily activities. Sciatica is a common disease today, some statistics around the world have shown that up to 4 out of 10 people have ever experienced this pain or this nerve is irritated at a time some point in life. Sciatica tend to develop strongly in today's young people, those who often work hard or who work in the office often have to sit a lot and have less limbs. Sciatica causes pain and discomfort, significantly affecting the quality of life and daily activities of the sufferer. So what is an effective and safe treatment for sciatica, please rest assured about this issue, today let's join us to learn How to treat sciatica safely with exercise physical therapy in this article offline.

What is sciatica

The sciatic nerve is the longest nerve in the body, and the sciatic nerve originates from the sides of the lower spine, passing through the pelvis and buttocks. Next, the nerve travels along the back of the thigh, to the knee, dividing into branches to the foot. Any stimulation or pressure or damage to the sciatica can cause throbbing pain, tingling, numbness, and muscle weakness in the sciatica. Depending on each person's health or geography, sciatica pain will manifest differently, sometimes you feel a mild sciatica pain or severe throbbing pain or extreme discomfort.

For those who do heavy jobs, work in the office, sciatica will get worse when you sit for too long without moving, stand up suddenly, carry heavy objects or do muscle tension movements.

What is sciatica

How to treat sciatica with physical therapy exercises

Sciatica can make life difficult, but you can still effectively overcome it with physical therapy exercises. Physical therapy exercises are based on the cause of sciatica, thereby helping you adjust the most accurate position, making you feel more comfortable and controlling sciatica pain to avoid the condition get worse.

Certain manual physiotherapy can help you stretch tensed muscles, reduce pressure on the sciatica, freeing nerves from muscle compression caused by dysfunction hip joints, causing muscle spasms. In addition, you also need to add strength to muscles, spine, ligaments to support you in reducing sciatica with physical therapy exercises. When you have strong muscles, it will help keep your spine upright, thereby reducing the risk of recurrent sciatica in the future.

Pigeon pose forward

First, kneel on the floor, palms touch the floor. Slowly stretch your legs back so that your knees and feet are both touching the floor. Next, press your right leg and slowly move forward, then place your foot on the ground, level with your body so that your right foot is in front of your left knee.

Next, stretch your left leg all the way back, gradually shift your body weight from your arms to your legs to support your body. Sit down with your arms upright, take a deep breath, when you exhale, tilt your upper body and point your upper body forward and use your arms to support your body weight as much as possible. . Switch the side of your leg and do the same thing with your other leg.

Pigeon pose forward

Sitting pigeon posture

First, sit on the floor and stretch your legs forward at a right angle to the floor. Next, bend your right leg up and place it on your left knee so that your right ankle is on top of your left knee.

Then, slowly bend forward so that your upper body is pressed against your thighs. Keep this position for about 30 seconds, which will help your lower muscles fully stretch, releasing the sciatica, helping to control pain quickly.

Sitting pigeon posture

Pigeon posture lying on his back

First, you lie on your back on the floor so that your back touches the floor facing the ceiling, slowly bring your right leg up at a right angle to the floor. Next, put your hands under your right thigh and knit your fingers together, holding your right thigh firmly.

The girl's left leg is on her right leg so that her left ankle touches the knee of her right leg. Then use your hands to pull your right leg as close to your stomach as possible. Maintaining this position for about 30 seconds will greatly help you in stretching the pear-shaped muscle, sometimes it becomes inflamed and causes pressure on the sciatic nerve. Repeating the same posture with the other leg, regularly practicing with the dove position on your back will help you a lot in repelling sciatica in the future.

Pigeon posture lying on his back

Bring your knee to the opposite shoulder

Similar to the dove lying on your back, lie on your back on the floor so that your back is in full contact with the floor. Next, straighten your legs and extend, bring your right leg up using your hands clasped at the knee of your right leg. Use force to pull your right knee toward your left shoulder. Hold for 30 seconds, if you can keep pulling your knees against your chest, you should feel the muscles relax instead of pain. Then push your knee back to the starting position and repeat three rounds and then switch legs with the same leg as the other leg.

Bring your knee to the opposite shoulder

Spine twisting posture

Sit on the floor and stretch your legs straight forward, then bend your left knee and place your left foot over the outside of your right knee. Next, place your right elbow on top of the left knee so that the body gently rotates to the left, then use your left hand on the floor to support the body. Hold this position for 30 seconds, repeat three times, and switch sides with the other leg.

Spine twisting posture

Stand stretching hamstrings

First, place your left foot on a surface that is equal to or below the hip level such as a chair, platform or stairs so that a slightly diagonal line is best. Straighten left leg, gently lean forward and lean towards your left toes. Try to bend as deeply as possible, then your muscles will be stretched as best as possible. Hold this position for about 30 seconds, then repeat with the other leg. However, do not try too hard to feel pain, you should bend over so that your body feels comfortable.

Stand stretching hamstrings

Although sciatica is not life-threatening, even mild or severe sciatica will bring many troubles to patients, causing difficulties in daily activities. In addition to combining exercises with using pain relievers at home, we recommend that you still need to go to the nearest medical center to examine and treat sciatica effectively.

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