Sciatica - Gymnastics For Sciatica

2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43

Gymnastics for sciatica

Inflammation of the sciatic nerve is most often caused by compression. This inevitably leads to painful sensations. In most cases, the reason for this is deformity of the vertebrae of the lumbar spine or displacement of the discs. In any case, sciatica is just a symptom of some more serious problem.

It has been proven that there is a direct relationship between the appearance of sciatica and age. Indeed, according to statistics, most people suffering from this disease are over 30.

Pain with sciatica cannot be tolerated and if you suspect this disease, you should immediately consult a doctor. The specialist examines the patient, if necessary, prescribes a diagnostic examination and, if the diagnosis is confirmed, determines the treatment. Most often it is complex - taking medications is combined with the performance of special exercises, which will help to cope with the problem of pinched nerves and relieve pain. In addition, gymnastics improves the metabolism of the affected area.

Content:

• Gymnastic exercises for sciatica in the supine position
• Gymnastic exercises for sciatica in a sitting position
• Gymnastic exercises for sciatica in a standing position

Gymnastic exercises for sciatica in the supine position

Lie on the floor, on your back and, pulling your knees to your chest, wrap your hands around your buttocks. Hold this position for no more than 30 seconds, then straighten your legs and put them on the floor, place your hands along your body. Repeat the exercise 10 times.

Then lie on your side and, bending your knees, try to pull them towards you as much as possible. Take the starting position. This exercise perfectly warms up the muscles of the cervical, thoracic and lumbar spine. You need to perform it 10 times in a row, while not forgetting to pull the socks.

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Move to a prone position. Raise your body, bending and unbending your arms as if you were doing push-ups. At the same time, the legs should remain motionless. Start with five attempts in one set and gradually increase the number of times you perform the exercise.

Gymnastic exercises for sciatica in a sitting position

Sitting on a chair, cross your legs. Straighten your back, put your hands behind your head and alternately rotate the body left and right. After completing the exercise 5 times in each direction, take a break. Change legs and repeat again.

Sit on the floor with your legs extended forward. In this position, spread your arms to the sides at shoulder level. Try to bring them back as far as possible. Perform the exercise softly and smoothly. After 5-6 attempts, return to the starting position.

In the same position, put your hands behind your head, lie on your back, and then, spreading your legs wide, raise them as high as possible. Do not tear your shoulder blades off the floor, fix the position, lower your legs, again take a sitting position. Do not make sudden movements while doing this exercise.

Get on your knees and raise your straight arms above your head, fingers interlocking. Lean forward slowly, trying to touch the floor with your palms as far in front of you as possible. Return to starting position.

Gymnastic exercises for sciatica in a standing position

Standing on a firm, level floor, spread your legs shoulder-width apart. Raise one hand up, lower the other along the body. Raising your arms alternately, tilt to the side opposite to the raised arm. Do the exercise with effort, slowly, trying to bend as low as possible. After completing 5 bends in each direction, pause, and then repeat the approach. This exercise will improve blood flow to your abdominal muscles, arms and legs.

If you suffer from sciatica, then remember that this disease manifests itself in bouts of pain at the most unexpected moment. Therefore, exercise therapy exercises can be performed every day as morning exercises, evenly training all muscle groups and gradually increasing the load.

Also, swimming, running and cycling have a positive effect on the body with sciatica.

Best exercise for sciatica treatment

The author of the video is Makeev's gymnastics "yoga of everyday movements":

Article author: Mochalov Pavel Alexandrovich | d. m. n. therapist

Education: Moscow Medical Institute. IM Sechenov, specialty - "General Medicine" in 1991, in 1993 "Occupational Diseases", in 1996 "Therapy".