Do you usually have back pain and don't know how to treat it? how to treat them? If so, there's a good chance you're suffering from suffering from sciatica. Although rest is a good way to treat this condition this condition, sciatica exercises remain the best way to relieve pain and prevent it from returning. Here, we show you the best set of exercises for the sciatic nerve. They're very effective and easy to do!
What is the sciatic nerve?
Le nerve sciatic is another of our body's nerves that runs from the lower back to the leg. When this nerve is not in good condition, an intense pain called sciatica called sciatica, which affects the legs and back. Normally, this condition results from pinching or irritation of the sciatic nerve.
Sciatica produces a very annoying pain. This very uncomfortable and can last for months. months. It usually lasts about eight weeks.
Sciatica is not considered a disease in its own right. a more serious symptom. You should take sciatica sciatica, as it usually signals problems such as a herniated herniated disc or spinal stenosis. From common, affecting one in ten people throughout their lives. ten throughout their lives.
How to treat back pain
The best way to treat back pain is with daily sciatica exercises. daily sciatica exercises. A good exercise routine for sciatica will gradually reduce the pain. It may seem think that the best thing to do for sciatica is to rest, because it momentarily reduces the pain. But this is not suitable for the long term.
Even then, it's always a good idea to consult a specialist who can recommend the best alternative for treating sciatica. You could, for example, consult a physiotherapist.
Although you should consult a professional to treat your sciatica your sciatica problems, it's also advisable to consider certain treatments often used to relieve pain.
Acupuncture
Acupuncture has endless benefits for relieving ailments, including sciatica. With a dozen sessions, you'll feel a remarkable improvement.
Yoga
Les sessions yoga help you stretch your back. So it's a good idea to do if you have back problems.
Massage point Trigger
In this type of massage, a specialist applies pressure on the pinched muscle points . This massage helps to release tension and reduce the impact on the sciatic nerve.
Topical preparations
Anti-inflammatory oils and creams also help to reduce reduce sciatic nerve impingement. They should be applied the painful area two or three times a day until the pain until the pain has completely disappeared. We recommend using St. John's wort oil or cayenne pepper cream.
Exercises for sciatica
Frequent exercise is important for sciatica, as inactivity because inactivity increases the pain it causes. You should exercise daily if you suffer from sciatica in order to to relieve the pain. Even so, you should always performed gently. Poor posture and movement can increase sciatic pain. movements can increase sciatic pain.
Would you like to know what simple and effective exercises you can do at home? These exercises help strengthen the back and and the discs of the sciatic spine. We show you the best exercises for sciatica!
Extension exercise
If our sciatic pain is concentrated in the leg, it's probably a it's probably a herniated disc. In a herniated disc, the sciatic nerve is compressed, so it's a good idea to do some extension extension exercises.
One of the simplest is to lie on your stomach and push your shoulders up to push your trunk. trunk. Keep in mind that your hips and legs must remain attached to the floor. Carry out this exercise with care, holding the position for about five minutes, then rest. Repeat the same process about eight or ten times.
Exercise to strengthen your back
The aim of this exercise is to increase back support. back support. As well as strengthening the muscles, it increases their flexibility and reduces sciatica.
It consists of echoing the face downwards, clasping hands behind your back and gently raise your head and chest. Keep in mind that you shouldn't stop looking at the ground the ground at all times. Try to hold the air for the full five seconds that the exercise lasts. You should repeat it about eight or ten times.
You can also opt for another exercise to strengthen your back. strengthen your back. This time, lie on your stomach, arms and legs outstretched with arms and legs outstretched, and try to lift your right arm while while raising your left leg. Hold for about five seconds, relax and switch sides. Repeat this exercise about eight or ten times per side.
Abdominal exercises
It is also important to strengthen the front part trunk if we want our back to be well supported. back. For this reason, abdominal exercises are useful for sciatica.
All you need to do is lie on your back, knees bent and arms crossed. Try to keep your back as straight as possible, perform a set of about ten sit-ups. Remember that every exercise should be done gently.
Another type of abdos consists of lying on your back, knees bent knees bent, and lifting the left leg fully extended on the floor, without without moving your back or moving away from the floor. Hold your leg in the air for about eight seconds, then slowly lower it. Perform with both legs about ten times. In this way, you'll strengthen the lower abdominal muscles. It's also advisable to during pregnancy.
Lower back exercises
If sciatica is caused by spinal stenosis, it's important to exercise the lower back by stretching. sciatica is caused by spinal stenosis. This condition results from a narrowing of the canal in which the sciatic nerve is located.
Placed on your back, bend your knees and bring them towards your chest. You should remain in this position for 30 seconds and relax. Don't forget to repeat this exercise about six times.
You can also choose to kneel on the floor, with your arms outstretched and your knees on your chest. Hold this posture for 30 seconds and see yourself slowly moving backwards, lifting your torso gradually. You should repeat this session about five or six times.