Exercises for Lower Back Pain Pinched Nerve

Sciatica is a pain caused by a damaged or pinched nerve. Sciatica often occurs in the elderly, who have chronic diabetes and obesity. However, pain due to sciatica can be relieved by stretching. The following are various stretching movements to deal with sciatica.

Overview of Sciatica
Scatica is a symptom of neurological disease and usually disappears after 4-8 weeks of treatment. Sciatic pain can be very painful and make your body weak so you don't even want to get off the bed or sofa.

The cause of sciatica is usually a disc of the joint that protrudes and presses directly into the nerve, narrowing of the spinal canal (spinal stenosis), and injury.

Physical therapist Mindy Marantz says that pelvic pain can occur for various reasons. Knowing which parts of the body are difficult to move is the first step to dealing with sciatica. Often, the most problematic parts of the body are the lower back and hips.

The best way to deal with sciatica is to stretch, which can reduce pain and hip pain.

Movement of fries to overcome sciatica
Here are six stretching movements to deal with sciatica.

1. Reclining pigeon pose

Pigeon pose is a general yoga movement. This movement works to open the hips.

This movement has several versions. The first is the initial version known as the lying pigeon pose. If you are just starting treatment, you should try to lie down first.

• Lift and pull your right foot to the chest. Hold your hands behind your thighs, lock your fingers.
• Lift your left leg and place your right ankle on your left knee.
• Hold position for a moment. This movement helps stretch small piriformis muscles, which sometimes become inflamed and suppress the sciatic nerve, causing pain.
• Do the same movement with the other foot.
• After you can do the lying down version without pain, do this in the sitting and front versions.

2. Sitting pigeon poses

This movement can overcome sciatica by alleviating pain and pain. Following are the steps to doing this movement.

• Sit on the floor with your legs straight in front of you.
• Bend your right leg, place your right ankle on your left knee.
• Lean forward and let your upper body reach your thighs.
• Hold for 15-30 seconds.
• Repeat on the other side.

3. Forward pigeon pose

This is a pigeon pose with a leaning forward version. Following are the steps to doing this movement.

• Crawl and kneel on the floor.
• Lift your right leg and move it to the front of your body. Your lower leg should be on the floor, horizontally to the body. Your right foot must be in front of your right knee while your right knee stays on the right.
• Stretch your left leg out behind you on the floor, with the top of the foot on the floor and the toes pointing back.
• Move your weight gradually from your arms to your feet so that your feet support your weight. Sit up straight with both hands on both sides of your feet.
• Take a deep breath. While exhaling, lean your upper body forward on your front foot. Support your weight with your arms as much as possible.
• Repeat on the other side.

4. Knee to opposite shoulder

This simple stretch helps relieve the pain of hip pain by loosening your gluteal and piriformis muscles, which can become inflamed and suppress the sciatic nerve.

• Lie on your back with your feet and soles bent up.
• Pull and bend your right leg to your chest, holding it.
• Gently pull your right foot throughout your body towards your left shoulder. Hold this movement for 30 seconds.
• Remember to pull your knees as far and comfortably as possible. You have to feel a stretch that relieves your muscles, not pain.
• Push your knees so that your feet return to their original position.
• Repeat this movement for 3 reps, and change to the left foot.

5. Sitting spinal stretch

This movement can overcome scatica by helping to create space in the spine to reduce pressure on the sciatic nerve.

• Sit on the floor with your legs straight and your feet facing up.
• Bend your right knee and place your feet flat on the floor on the outside of the opposite knee.
• Place your left elbow on the outside of your right knee to help you turn your body to the right softly.
• Hold this movement for 30 seconds and repeat three times, then move your legs.

6. Standing hamstring stretch

• Place your right foot on a high surface or under your hips. This can be a chair or a ladder. Flex your legs so that your toes and feet are straight. If your knee tends to be hyperextend (occurs when your elbow joint moves outside the normal range of motion), keep a little indentation in it.
• Bend your body forward slightly toward your feet. The further you bend, the more stretching.
• Don't force your body to bend too far until you feel sick.
• Remove the hips of your feet that are lifted down rather than lifting them.
• Hold this movement for at least 30 seconds, then repeat on the other side.

Share this post