Top 5 Exercises For Sciat...



Exercises can be helpful in managing sciatica, which is a type of pain that affects the sciatic nerve, which runs from the lower back down to the legs. Physical therapy and specific exercises can help improve strength, flexibility, and stability in the affected area. Exercises can also help reduce pain and prevent the development of muscle imbalances. Stretching and strengthening exercises for the back, hips, and legs, as well as activities to improve posture and core stability, may be recommended.

1.Knee Hugs

Lie on your back.
Draw one foot up and then the other.
Bring one knee in towards your chest and then the other, using your hands for assistance to curl yourself in to a ball.

2.Gluteals Strengthening

Lie on your back and bend your knees at 90 degrees.
Pull your toes in towards you and rest your weight on your heels.
Now tuck in your navel and lift your pelvis off the floor.
Tighten your buttocks and your abdominal muscles and keep breathing normally.
Make sure your back is in line with your thighs, so you can draw an imaginary line from your shoulders through your back, pelvis and knees.
Make sure you keep your pelvis level during this exercise, hold for the required time and then lower back down in a controlled manner.

3.Pigeon Pose

Start on your hands and knees.
Cross the symptomatic leg underneath you, then lower your hips down to the ground.
Rest your body forwards on your arms.
You should feel a stretch across the buttock.

4.Cross Body, With Trunk Twist

Sit on the floor and raise your right leg and cross it over the left leg so your right foot is placed just outside of your left knee.
Straighten your left arm and place your elbow on the right side of your knee.
For stability use your right hand, which is still behind you.
Hold the stretch for the required duration with controlled breathing.
Return to the starting position and repeat for the other side.

5.Hamstring Stretch

Place the foot of your affected leg onto a chair or step.
Keep your knee straight and foot pointing ahead.
Keeping your back straight, tip forwards from your hips, pushing your buttocks out behind you until you feel a stretch down the back of your thigh.
Hold this position.

Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Pogram.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

Personalized Exercise Program By CB Specialists.

If you're looking for personalized exercises for Sciatica , be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.

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