In the two previous articles of this series, I helped you gain a better understanding about the causes that could be causing your back pain as well as how to start finding relief through exercises. This time, we will focus on helping those who suffer with sciatica.
There isn’t a magic bullet for sciatic discomfort.
If injured, compressed, or inflamed, a sciatic nerve is a source of significant discomfort with shooting pain that is typically the bottom of one leg and a constant tingling sensation, or numbness or weakness down the back of either or both of your legs. About 40% of adults suffer from sciatica throughout the course of their lives, according to experts estimated. However, if treatment is not done properly the condition could develop into chronic.
If you’ve had sciatic pain, then you’ve probably been searching for hours on the internet for methods to stop it, only to come across contradictory recommendations. It’s since sciatica is a sign of a variety of diseases that respond to a variety of treatment options. The most frequent causes stem in either nerve compression that originates via the lumbar spine or nerve impingement caused by the tension of the muscles in the buttocks, which entraps in the sciatic nerve.
Due to the many causes of sciatica, there’s no single solution that can be relieving. But, the exercises for correcting the problem, performed frequently, can be beneficial in not just alleviating sciatica but also in preventing it from occurring in the first place. Find out how to attempt to determine the root of your discomfort and the most effective methods to ease it.
Exercises to ease pain and prevent
You might feel the most severe sciatic nerve discomfort in your muscles around your butt or in your leg, but the pain does not necessarily mean it’s originating from there. Though the tension in your hip muscles could be the reason for the discomfort, the pressure on the nerve may also stem from your lower back because of spinal pressure and pelvis positioning. This is why you should test various exercises to address the various areas of your body to see the response to your pain.
Below, I’ll outline the most effective ways to identify the source of your pain. I also provide the exercises you can do to help alleviation and preventative measures. While doing any exercise take a break if your discomfort increases or you feel “wrong.”
The exercises listed below are intended to tackle the most frequent causes of sciatica However, not all kinds of back discomfort respond to the same treatment therefore not all exercises are suitable for all people.
Wichtige note: Discuss with your physician to determine the cause of your discomfort and obtain approval prior to beginning any exercise routine.
The origin: Lumbar spine
If you’re sciatica originates from your back spine and pelvis posture it assists in activating and strengthen your deep core muscles that help stabilize your lower back and also to bring your pelvis into an upright position.
The bent-knee hold for seated bent knees that is demonstrated in this video will help to strengthen the lower deep core muscles and activating your thighs in the inner part to aid in readjusting your pelvis. If sitting on the floor is just too to you right now try this modified form of the exercise sitting on the chair or a stool(also as demonstrated on the clip) or take a trip back to breathing bridge exercise in the next part of our series. This strengthens muscles in the same way.
While you are doing this exercise, or some of the other variants mentioned above, you must be aware of your connection to your body and mind to better comprehend the feelings you feel and the appropriate response. If the discomfort becomes more intense or intensifies then stop the exercise immediately. If the pain is lessening it means that you’re doing the right thing to treat your sciatica. Try two to three times of this workout once or every day for the next few days to observe the way you feel.
You may also want to do this hip flexor workout because it helps align your pelvis and alleviate pressure on your back spine.
Origin: Buttocks and hips.
We’ve discussed how tight hips can cause low back compensation that can lead to back discomfort. The tightness of the hips can also lead to sciatica because of tight muscles located in the middle of the buttocks, also known as your piriformis muscles, which put tension on the sciatic nerve. This is called piriformis syndrome. In the event that piriformis syndrome is at the root of your sciatica symptoms by releasing the tension from your hips will relieve pressure off of the nerve to ease your symptoms.
The hip-opening twist that you do of this clip is intended for stretching your piriformis. Take this workout slow and slowly pay attention to the form you take as you move. The twist should begin by your midback. Don’t push it as compensating with your lower back could cause further disc problems in the lumbar region. Stop if your pain worsens.
If you find that the sciatic pain diminishes after performing this exercise, you should do at least two or three rounds or twice per day for the next few days to determine how far you can go. It is also recommended to try the hip-opening reclined as well as sitting figure-four exercises that are included in the video that is at the top of this post.
Soft tissue massage techniques that include massage, for example, and foam rolling, may help with symptoms but the only method to avoid sciatica is to use corrective exercises to increase the strength, flexibility, and re-align the parts of your body that are responsible for the problem initially.
Check out the last installment of this series to guide you to develop an effective, long-term plan to maintain your back well-being for an active and pain-free life.
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