Sciatica, also known as sciatica, is a common ailment due to irritation or compression of the sciatic nerve. The inflammation begins in the lower back and reaches the leg, causing constant and very sharp pain. In this article we present some exercises you can do at home to calm sciatica in a simple and effective way.
Thanks to these movements, which we will divide into real exercises and stretching sessions (or “stretching”), you will be able to gradually counteract the discomfort triggered by sciatica pain. Over time, you will get used to making them and can repeat them whenever you need to calm your sciatica .
Symptoms of sciatica, a very painful inflammation
At least initially, sciatica manifests itself as a pain in the leg that can be mistaken for a simple cramp. This discomfort can be intense, such as a sharp sting in the buttock area that usually extends to the entire leg and can even reach the foot. Sciatica can make standing or even sitting difficult. Sometimes, it is accompanied by strange sensations, such as tingling or muscle weakness.
One of the most common causes is compression of the sciatic nerve roots in the lower back. Compression can occur due to a herniated disc, degeneration of the spine, or local inflammation. In any case, very often it is the nerve irritation localized to a certain point in the pelvic area, as in the case of pyramidal syndrome.
If in addition to sciatic nerve pain, symptoms such as incontinence (fecal or urinary) and a feeling of falling asleep in the pelvic area are felt, a doctor should be consulted immediately.
Exercises to calm sciatica
There are many exercises to strengthen and improve the stability of the trunk. Performing them regularly will allow you to prevent and treat the pain caused by annoying sciatica. These are some of the most common.
- Lie on your back and bend your legs with your heels on the floor.
- Extend your arms to the sides of your body.
- As you inhale, squeeze your buttocks and lift them up. Exhale as you rise and inhale as you lower the trunk to the ground.
- Repeat the exercise always using the compression of the respiratory process (inhalation / respiration).
How to train your upper abs:
- Lie on your back with your legs bent and your feet flat on the floor (as shown in the photo above).
- Lift your chest towards your legs.
- Exhale as you exercise and inhale as you descend.
Note: This exercise is not suitable for pregnant women. It will be necessary to consult a specialized physiotherapist (or even a kinesiologist) who will be able to indicate an alternative exercise.
How to train the oblique abdominals:
- Lie on the ground, bending your knees and placing your feet on the ground.
- Cross your legs so that your right foot rests on your left knee (or vice versa) and put your hands behind your neck.
- Raise the trunk, trying to bring the left shoulder towards the crossed right knee (or vice versa).
Stretching to calm sciatica
1. Knees to chest
This is one of the most common stretching exercises for calming sciatica:
- Lie with your back on the floor.
- Bend your legs with the soles of your feet flat on the floor.
- Bring your knees to your chest, forming a 90 degree angle, and close your arms so that you apply perpendicular pressure.
- You will feel the back and lower back stretch.
Note: Alternatively, you can do this exercise with one leg at a time. In this case, while one leg is bent across the chest, the other will remain extended, parallel to the floor.
2. Lumbar Stretching
- Kneel on the floor and sit gently on your heels.
- From this position, reach forward, keeping your arms straight. Try to rest your forehead on the floor, keeping it between your forearms.
- Maintain this position, with your back practically parallel to the floor.
Note: Always remember to breathe slowly to relieve tension.