Sciatica Pain? Do These Stretches And Relieve The Pain
Sciatica –ciatalgia or pain in the sciatica– is a common discomfort that appears as a result of irritation or compression of the sciatic nerve, which starts from the lower back and reaches the leg. To relieve sciatica pain, we propose a series of very effective exercises and stretches that you can easily do at home.
Symptoms of sciatica pain
Sciatica manifests with pain in the leg and resembles a cramp. The pain can be intense, such as a strong pinch in the buttock area that usually radiates down the leg and even down to the foot.
It can be limiting to standing or sitting, and can sometimes be accompanied by strange sensations such as tingling or muscle weakness in the leg.
One of the most common causes of sciatica pain is compression of the sciatic nerve roots in the lower back. Compression can occur from a herniated disc, degeneration of the spine, or local inflammation.
In any case, very often the cause can be irritation of the nerve at some point along the route in the pelvic area, as is the case with pyramidal syndrome.
If, in addition to sciatic pain, you have symptoms such as incontinence (fecal or urinary) and a sensation of anesthesia in the pelvic area, seek medical help immediately.
Exercises to treat sciatica
There are many exercises to strengthen and improve the stability of the trunk. Practicing these exercises often can help you prevent and treat sciatica pain. These are some of the most common.
1. The bridge
- Lie on your back and bend your legs with your heels on the floor. Stretch your arms at the sides of your body.
- Inhale, and as you begin to exhale, squeeze your glutes and raise your hips. Lengthen the exhale during the exercise, and inhale again when you have lowered your torso to the ground.
- Repeat the exercise with the next exhale.
2. Abs
To work the rectus abdominis muscles :
- To start the abs you must lie on your back with your legs bent and your feet flat on the floor.
- Raise your chest toward your legs.
- You should exhale during the exercise and inhale when resting your back on the floor again.
Note : if you are pregnant it is convenient that you avoid doing this exercise. See a physical therapist.
To work your oblique abs :
- Lie on your back and bend your knees, resting your feet on the floor.
- Stretch your arms in the shape of a cross and bring your legs crossed to the left side.
- Then bring your legs to the center and then to the opposite side.
Stretches to relieve sciatica pain
1. Knees to chest
This stretch is one of the most common stretches for sciatica pain relief.
- Lie down and support your back on the ground.
- Then bend your legs and place your feet on the floor. Raise your right leg and place it at a 90-degree angle.
- Now bend the left leg and support the foot on the right knee. Hold your right knee with your hands and pull it towards you.
- You will feel the stretch in your back and lower back.
2. Lumbar stretch
- Kneel on the floor and keep your back straight. Then sit on your feet and support your buttocks on your legs.
- Slowly lower your back and trunk, with your arms outstretched. Stick your forehead on the floor and stretch your arms forward.
- The stretch with this exercise will be deep: remember to breathe slowly to release tension.
MedlinePlus experts indicate that since sciatica is a symptom of another condition, there is no treatment for sciatica as such. Instead, there are treatments for the different underlying causes.
There are cases in which it is not necessary to resort to any type of treatment, since the recovery occurs by itself.
