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Calisthenics for sciatica pain

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 Calisthenics for sciatica pain

Sciatica is pain caused by irritation or compression of the sciatic nerve. We offer you an exercise program specifically designed to help relieve the pain of sciatica.

Calisthenics for sciatica pain

The sciatic nerve extends from the back of the pelvis, through the buttocks, down through both legs, and ending with the feet, and the pressure it exerts is called sciatica pain.

In the following article, we will review a set of exercises provided by physical therapist Nick Seinfeld, an expert with the BackCare Association in moving the sciatic nerve and improving the flexibility of the spine.

General tips for exercising


Here is a set of tips that you should stick to when thinking about exercising to treat sciatica pain:

  • You should exercise gently at first so that the body gets used to the movements and each posture without feeling pain.
  • You should set a goal to practice these exercises at least once a day if the pain allows it, and you can do one of the following sports:
  • Walking exercises.
  • Bike riding.
  • water sports.
  • It is recommended to seek medical advice before starting exercises of the sciatic nerve and to stop immediately when feeling pain.

Different types of exercise to treat sciatica

There are many types of exercise that can be practiced, including:

1- Knee stretching exercise towards the chest


This exercise aims to improve lower back flexibility, and it is done by following the following steps:

  • Starting position, to be taken by following the following steps:
  • Lie on your back on a rug or mat.
  • Place a small flat pillow or book under your head.
  • Bend your knees and keep your legs straight, pelvic-width apart.
  • Keep your upper body relaxed and your chin slightly inward.
  • Exercise and this is how you do it:
  • Bend one knee toward your chest and hold it with both hands.
  • Increase this tension slowly and as much as possible.
  • Hold this position for 20-30 seconds while maintaining regular deep breaths.
  • Repeat the exercise three times, alternating the legs.

Additional tips

You have to pay attention to the following:

  • Do not strain the muscles of the neck, chest, or shoulders.
  • Tighten only to the extent that you are comfortable (without pain).

2- Exercise moving the sciatic nerve


This exercise helps move the sciatic nerve and hamstring tendons, and it is done by following the following steps:

  • Starting position, to be taken by following the following steps:
  • Lie on your back.
  • Place a small flat pillow or book under your head.
  • Bend your knees and keep your legs straight and spread each other the width of the pelvis.
  • Keep your upper body relaxed and your chin slightly inward.
Exercise and this is how you do it:

  • Bend one knee toward your chest and grasp your posterior thigh muscle with both hands below the knee.
  • Slowly straighten your knee with your foot facing towards you.
  • Hold this position for 20-30 seconds, taking a deep breath.
  • Bend the knee and return to the starting position.
  • Repeat the exercise two or three times, alternating the legs.

Additional tips

You have to pay attention to the following:

  • Do not press your lower back toward the floor while you stretch.
  • Stretch only as far as you are comfortable. Stop immediately if you feel pain, numbness, or tingling.

3- Back extension exercise


This type of exercise works to stretch and move the spine back, and it is done by following the following steps:

  • Starting position, to be taken by following the following steps:
  • Lie on your stomach.
  • Support your body on your elbows.
  • Stretch your spine.
  • Keep your shoulders back and neck extended forward.
Exercise and this is how you do it:

  • While keeping the neck taut towards the front.
  • Arch your back up by pressing your hands down. You will feel a slight stretch in your stomach muscles as you arch your back up.
  • Breathe deeply and hold this position for 5-10 seconds.
  • Return to the starting position.
  • Repeat the exercise 8-10 times.

Additional tips

You have to pay attention to the following:

  • Do not bend your neck back.
  • Do not raise your pelvis from the ground.
  • Tighten only to the point where you are comfortable.

4- Hamstring stretching in a standing position


This type of exercise helps stretch and lengthen the hamstring muscles, and it is done by following the following steps:

  • Starting position, to be taken by following the following steps:
  • Stand up straight and raise one leg on a stable object such as a threshold.
  • Keep that leg straight and your toes facing forward.
Exercise and this is how you do it:

  • Lean forward while keeping the spine straight.
  • Hold for 20-30 seconds with a deep breath.
  • Repeat two or three times for each leg.

Additional tips

You have to pay attention to the following:

  • Tighten only to the extent that you are comfortable.
  • Your lower back should never arch during exercise.
  • The natural alternative in treating back pain

5- The gluteal muscle deep extension exercise in a supine position


This type of exercise helps stretch and stretch the piriformis muscle (from the gluteus muscle), and it is done by following the following steps:

  • Starting position, to be taken by following the following steps:
  • lay on your back.
  • Place a small flat pillow or book under your head.
  • Bend your left leg and place your right foot on your left thigh.
Exercise and this is how you do it:

  • Grasp your left thigh from the back and pull it towards you.
  • Keep your sacrum on the floor and your hip straight during the exercise, you should feel some tension in your right buttock.
  • Hold this position for 20-30 seconds with a deep breath.
  • Repeat two or three times.

Additional tips

You have to pay attention to the following:

  • Use a towel around the thigh if you cannot grasp or hold it.
  • Do not take your helplessness off the ground.
  • Keep your pelvis straight.
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