One of the best techniques to relieve the pain caused by sciatica is to do some exercises. Sciatica exercises are programmed in such a way that the focus is on the lower part of the back, as well as the legs. Most people say that doing some sciatica exercises are better than simply resting in bed. The movements foster an exchange of fluids in the spinal cord, as well as a regulated flow of the blood. These strengthen the muscles in the back, thus making them more capable of supporting the body. More so, exercise can help avoid undergoing frequent occurrence of pain. It would be best to do these exercises every day. Before everything else, consult with your doctor to avoid worsening the illness and adding more injury.
Press ups are exercises that are focused on the relief of pain in the legs, back, and buttocks.
Lie on your tummy. Put your palms on the ground while bending your arms. Make sure your butt and legs are relaxed and that the abdomen muscles are contracted.
Lift you upper torso through the arms and abdomen muscles while leaving the legs rested on the ground. Try to hold the position for a couple of seconds. As you do this exercise more often, increase the amount of time the position is held to about ten secs. Try to do the exercise ten times and about twice a day.
This type of exercise also eases the pain in the legs and the back. Lift one of your arms and its opposite leg. Hold on to that position for three secs then bring them down to the floor. Do the exercise over with the other set of limbs. Ten repetitions in two separate sessions a day is enough to keep the fluids flowing properly.
This exercise focuses on strengthening the muscles in the abdomen. Not only will it sustain the back, but it will also ease the pain.
This exercise is done on the ground. Lie down on your back while bending your knees. You can fold your arms and position them on your chest, or you can position them on the back of your head to assist the neck. Curl up and lift both head and shoulders. Keep the position for three secs. If you are a beginner, 10 repetitions are already good enough. For advanced people, try doing twenty to 30 repetitions.
This set of sciatica exercises is done to toughen the lower abs. With a stronger set of lower abdomen muscles, the back can be supported well, and the pain can be lessened.
Lie on your back. Put your hands behind your head. You can put a cushion under the neck to make the exercise less stressful. Tighten your abs and lift a leg for just a couple of inches from the floor. Keep the position for two to five secs then go back to your initial rest position. Try the exercise with the other leg. If you want a more intense exercise, do the same but try circling the lifted leg in the air.
You can also do the same exercise in water. In fact, it is highly suggested by some physicians, especially to those patients with suffering from sciatica.
Other physical trainings are muscle stretches which focus on the lower back and hamstrings. Core reinforcement is also helpful to the condition. The best way to lessen the pain caused by sciatica is to invest on some of these activities.2016-08-14