3 Exercises To Heal The Pain of The Sciatic Nerve, Hip and Back
When everyday life becomes a permanent career, stress, and fatigue affect the whole body. Our current way of life is responsible for many diseases. We have all suffered from some pain in the neck, back, arms or other parts of the body as a result of bad postures, a bad movement, an injury or simply by stress.
The pain caused by the sciatic nerve is a pain a saint and acute that recent a whole length of the two sciatic nerve their located behind each of the legs and which are the bulkiest nerves of the organism. They extend from the vertebral column to the lower part of the back at the level of the lumbar and sacral vertebrae, just above the coccyx.
The pain mainly reaches the thighs and the calf and extends to the foot. Usually, this affects only one side of the body.
The pain caused by the sciatic nerve does not arise because it is, but is the consequence of a compression of the nerves especially in cases of a herniated disc, a neurological disease or in less frequent cases of a tumor. Some of these causes are:
– Bad posture.
– A twist.
– A spasm.
– Obesity or overweight.
– Wear high-heeled shoes.
– Sleeping on a mattress that is too soft or uncomfortable.
The symptoms associated with sciatic nerve pain are:
– Constant or occasional acute pain.
– Muscle spasms.
– Muscular weakness.
What are people prone to suffer from these pains?
Sciatic nerve pains are very frequent and reach between 5% and 10% of patients who have back problems. Everyone, without exception, can one day be affected by sciatic pain. Obviously, certain factors can increase the risks. Namely:
– Work with back and leg movements.
– Joint disease.
– Work carrying weight.
How to relieve pain?
We will see a series of exercises that will help you to relieve the sciatic nerve, because although it may seem a lie, a concrete, and soft physical activity is the best solution to reduce or eliminate pain.
1) Butterfly position.
This exercise will not only help you unblock the sciatic nerve but also help reduce back and hip pain. It aims at the same time to reinforce and improve the resistance of bones and joints.
– Sit on the floor, with your back straight and with your legs open flexed.
– Try that the soles of the feet are in contact with each other.
– Hold your ankles while doing this movement.
– Lean forward until you feel a slight tension in your hip.
– Hold the same position for five seconds, relax the muscles and try again.
– Do not strain! In case you feel that this exercise generates more pain, maybe you should start with others that we will see below and leave this for later.
2) Bird posture.
This is an exercise that aims directly to relieve the pain that causes compression of the sciatic nerve. The constancy in the completion of this exercise is what will guarantee success so that once you start, complete it by keeping the pace for at least 5 minutes.
– Kneeling on the floor with palms resting on the floor.
– Raise the right knee with the foot back while extending forward your left arm.
– Hold the position for 10 seconds, relax the limbs and repeat the exercise by inverting arms and legs.
3) On a chair.
This is a very simple exercise that you can perform at any time you are sitting. It will also be useful for back pain.
– Sit almost on the edge of a firm and heavy chair.
– Place one leg over the other in such a way that your ankle is resting on your knee.
– Hold this position for several seconds.
– Then, inhale deeply and lean forward keeping your back straight.
– Repeat inverting the legs.
We have seen four simple exercises that will be useful for you not to stay stagnant and immobile that is negative when it comes to relieving pain. Try it!
How to prevent sciatic nerve pain?
Except in case of illness or infection, the sciatic can usually be avoided with good habits of daily life. Bad postures, high heels, and other bad habits contribute to the appearance of sciatic nerve pain.
Some movements that we make daily are those that generate these pains in addition to others such as back, waist, and neck.
In a sitting position.
– Use a chair with backrest and lumbar support.
– To exert less pressure, tilt the backrest backward.
– Adjust the height of the chair used.
– Keep feet on the floor or on a footrest.
– Do not cross your legs.
In lying position.
– Sleep on a mattress of good quality neither too hard nor too soft.
– Sleeping on your side with a pillow between your knees.
– Sleeping on your back with a pillow under your knees.
During the day.
– Reduce the load of heavy objects.
– Strengthen the lumbar and dorsal muscles.
– Wear comfortable shoes that are appropriate to the activity.
Healthy lifestyle habits greatly reduce the risk of developing problems related to the joints, muscles, tendons and sciatic nerve.