Try These 5 Simple Exercises That Eill Help You Avoid Sciatic Pain

The sciatic pain can be hellish and make difficult or unbearable simple activities like shopping, standing in a queue or stand up straight in his chair. Where do they come from, and how to avoid them?

What is sciatica?

Sciatica occurs when the sciatic nerve , which runs from the hips to the feet, is irritated, which can result in numbness, tingling and pain in the buttocks and back of the legs. However, sciatica itself is not a disease , but a symptom that can arise from certain problems. Literally, sciatic means "pain in the back of the leg".

Avoid sciatic nerve pain with simple exercises

After giving yourself a rest period to recover from sciatica , it is important to start moving again . Staying idle for too long could make things worse. Of gentle stretches to do at home can relieve you and help you improve your mobility. It is also important to talk to a doctor or physiotherapist to decide on a program and treatment that will work for you. Your program may include exercises to help prevent sciatica.

Here are 5 simple sciatic nerve exercises to do at home that will help you avoid pain. Make these stretches become a habit and see your sciatic nerve exercise sessions as a time for yourself, during which you will take care of your body. Book a yoga mat, put on your favorite sports outfit, and keep it clean, fresh and fresh with your favorite Ariel laundry to start the day with radiance.

Exercise for sciatic nerve 1: Pigeon posture while lying down

Advantage: allows to open the hips

Start by lying on your back. With your knee bent, bring your right leg back to your bust. Rotate your leg so that the knee is out. Then, raise the other leg leg: your left knee should be flexed and should be positioned just behind your right ankle. Grab your left thigh with both hands and pull slightly towards you. Hold this position for ten seconds and repeat by changing your leg.

Exercise for sciatic nerve 2: The posture of the pigeon while seated

Advantage: stretches the lower back and glutes

Sit with your back straight and extend your legs in front of you so that your body forms a right angle. Bend your right leg, pointing your knee outward, and place your right ankle on your left knee (or your thigh if possible). Then lean your upper body forward and attempt to touch your left foot. If you get there, grab it, otherwise try to be as close as possible. Stay in this position for 10 seconds, then repeat by changing your leg.

Exercise for sciatic nerve 3: Knee to opposite shoulder

Benefit: relieves the tension of the spine

Lie on your back. Flex your right leg and bring your knee to the chest. Grab your right knee and pull it gently as if you want to bring it to your left shoulder. Hold this position for 10 seconds and repeat with the other leg.

Exercise for sciatic nerve 4: Stretching of the spine while sitting

Advantage: relieves the tension of the spine.

Sit with your back straight and your legs extended in front of you. Bend your right leg and stick your ankle to the outer side of your left knee. Then rotate your upper body so that your left elbow is glued to the outside of your right knee. To stay in balance and keep your back straight, place your right arm behind you and lean on it. Hold for 10 seconds and start again by changing sides.

Exercise for the sciatic nerve 5: The posture of the cobra

Benefit: relieves the tension of the back muscles

Put yourself on your knees, sitting on your heels. Lean the upper body forward and rest your palms on the carpet in front of you. Then slowly, leaning on your arms, unfold your legs behind you. Place your thighs on the floor and arch your back, the top of your head pointing to the ceiling. Firmly anchor your palms on the ground for good support. Hold this pose for 10 to 20 seconds.