To confirm if you have sciatica, the person should lie on the ground, face up and lift the right leg, to form a 45-degree angle to the ground. If you start experiencing severe pain, burns, or tingling in your buttocks, thigh, or foot, you’re most likely suffering from sciatica, but it’s best to make a diagnosis with your doctor, who may prescribe medications that relieve pain.
In addition, the person may also perform certain exercises that help relieve sciatica during treatment, these exercises are of two types: stretching and strengthening and should always be performed under the direction of a physical therapist, as it is important to evaluate pain and the type of pain. limitation of each person. In such cases, it may even be necessary to ask your doctor for recommendations. Find out how drug treatment works.
- Lie on your back and with your hands.
- Bring one knee to your chest.
- Holding this position for about 30 seconds.
- While stretching your back down and doing the same with your other leg.
- Even if you only feel pain in one leg;.
2. Lie in the same position, bend your knees, cross one leg with the other and, with your hands, carry your leg towards you holding that position for about 30 seconds and repeat with the other leg;
3. Always in the same position on your back, place a belt at the base of your foot and carry your right leg as far away as possible towards you, holding that position for about 30 seconds and repeating the same with the other leg;
These exercises should be repeated at least 3 times at a time, once or twice a day.
1. Lie on your back, bend your legs and move your navel toward your back, trying to maintain normal, fluid breathing. Hold this contraction of the abdomen for about 10 seconds, then relax completely;
2. In the same position, place a pillow between the knees, maintaining the contraction of the abdomen and, at the same time, press one leg against the other, for 5 seconds and release, repeat 3 times;
3. Then take the pillow between the knees and stick one leg with the other and lift the hips off the ground, holding this position for at least 5 seconds, then slowly lower to place the spine, lumbar and buttocks, repeating both movements at least. 5 times;
4. Finally, you should lift one leg, making a 90 degree angle with the ground, repeating the exercise also with the other leg, keeping both for 3 to 5 seconds, then descending one after the other.
Watch the video below and learn how to do these exercises
Although exercise is a good force for stretching and strengthening the pelvic area in order to relieve pain during a sciatica attack, not all are recommended, so exercises to avoid include:
In addition, leg exercises in the gym, as well as very intense runs or any other type of physical activity that puts pressure on the buttocks or lower back, should also be avoided.
The most important thing is that the exercises should always be done up to the pain threshold and that one should not try too hard, so as not to cause further nerve irritation and aggravate the pain.