Sciatica is a very common condition that every person in some stage in their life
Could experience this injury sciatica, is defined as irritation or compression of the sciatica nerve that causes pain in the buttock area with radiation to the lower leg.
This sciatica nerve is the largest nerve in the human body originating in the lower back and traveling posterior through the lower limb far down as the heel of the foot the vast majority of cases sciatica have a spinal cause such as disc herniation or rupture causing impingement of l5 or s1 nerve root the other common causes of sciatica can be divided to spinal stenosis degenerative disc diseases and spondylolisthesis there are also many non-spinal causes that lead to sciatica symptoms.
Which are less common this includes piriformis syndrome trauma and post-operative complications sciatica is mainly diagnosed by history taking and physical examination of the patient by a physical therapist the sign and symptoms of sciatica that usually reported by the patient
are divided to moderate to severe pain in the lower back buttock and down their leg numbness or
weakness in their lower back buttock leg or their feet pain that worsens with movements and may
cause loss of movement control pins and needles feeling in their legs toes or their feet
we're going to start this routine with sciatica nerve glide this exercise can help you with the
sciatica pain and nerve-tingling sensation.
we presume that you have the pain and tingling on your left leg you're going to lie down on your back and find a comfortable position bring up the left knee to your chest to the point that you feel comfortable and then you're going to extend the knee and bring your toe to the dorsiflexion in this position try to extend the knee to the point that feels comfortable and you start to feel the stretch you may try this movement for 3 sets of 10 to 12 repetition this exercise will help you to reduce sciatica pain and nerve tingling sensation are going to move on to figure 4 stretch and this stretch is beneficial for sciatica pain and will help you to relieve pain from the buttock area and improve your heat
The mobility you're going to lie down on your back and find a comfortable position
cross the left knee and bring the right knee to your chest to the point that you feel
the stretch in this position avoids letting your lower back come off the ground and make sure that you keep breathing you can hold this stretch for 30 seconds for three to four rounds if you are not feeling comfortable lying on your back you can try the figure four stretching the seated position and cross the left knee and as you can see to get the maximized stretch you can slightly lean forward and apply slight pressure on the knee if you're suffering from sciatica pain and tingling figure 4 stretch can help you to relieve pain from your buttock area and improve your hip mobility we're going to move on to l4 l5 l5 s1 decompression exercise.
if you're suffering from sciatica pain the decompression exercise is a passive stretch that can give you an immediate pain relief with the help of gravity this exercise can help to reduce the pressure between your spinal disc and your lower back you will need two to three pillows for this passive stretch and position these pillows between your hip bone and your belly button make sure to relax your arms and your feet and find a comfortable position stay in this position for 45 seconds for three to four repetition the goal of this stretch is to let gravity create a decompression between your spinal disc and improve your sciatica pain and discomfort the last exercise in this routine is going to be sciatica seated nerve glide this exercise can help you with sciatica pain and improve the nerve tingling sensation in this exercise you will need a small stool to raise your legs slightly or you may use couple of books bring your foot to the dorsiflexion and keep your knee locked and sit upright in this position you may feel the stretch already and you are going to gently side bend to the opposite side you may repeat this exercise for 3 sets of 8 repetitions and remember to avoid any jerky movement seated sciatica nerve glide is a low impact movement and it helps you to reduce sciatica pain and improve sciatica nerve sensitivity if you are suffering from sciatica pain while you're following these exercises you have to follow the next three tips to maximize your recovery tip number one is to identify those activities that aggravate your pain and discomfort and try to avoid this activity for a while for a quicker recovery the second tip that
i would like you is avoid prolonged sitting make sure to take a break every 30 to 45 minutes and go for a quick walk
last but not least is consistency make sure to be consistent with these exercises and follow them minimum once daily for a minimum period of three to four weeks for maximum ;
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