How to do exercises with a pinch of the sciatic nerve

Pinch of the sciatic nerve - an unpleasant phenomenon, in which the nerve is clamped, begins to become inflamed, which leads to the development of a strong pain syndrome and limited mobility. After relieving pain and basic symptoms, it is extremely important to restore normal activity in the legs, back, for this, there are complexes of exercises in pinching the sciatic nerve.

• How useful is gymnastics
• Standard set of exercises
• Pregnancy Exercises

How useful is gymnastics

Medical gymnastics will help restore mobility, improve blood circulation and increase muscle tone, do not underestimate its positive effect. In addition, one of the factors leading to the pinch of the sciatic nerve is a lack of physical activity. Therefore, the course of exercises is also important, so that the disease does not return.

In addition to the rather conservative exercise plan, there are other methods approved by experts: yoga, qigong and others. However, they should be performed only under the supervision of specialists in these areas, as improper execution can harm, the exercises are rather complicated. Therefore, it is advised first of all to pay attention to the habitual average plan of exercise therapy.

In addition to yoga and exercise therapy, some people prefer swimming in the pool. Water creates more support, but with pressure, all exercises in the water become much more effective. However, exercises in the pool should be followed with instructions, this method is advised to treat people otherwise healthy.

Also it is worth remembering that gymnastics in isolation from the full-fledged therapy is not effective enough for the pinch of the sciatic nerve. This treatment has the nature of rehabilitation, the exercises for pinching in the buttock and lower back apply exclusively at the final stage of treatment, when the basic functions of the nerve are restored, the inflammation is removed.

In addition to gymnastics, the treatment course should include a massage, usually performed by a specialist, taking pain medications, other medications. Only a full course of therapy is effective in this disease in full.

Important!Before the beginning of the exercises, you should make sure that there are no other contraindications to the chosen type of physical activity.

Standard set of exercises

Exercises for pain in the leg and lower back caused by a pinch of the sciatic nerve, should be performed every day, gymnastics should be given at least fifteen minutes a day, with time the duration of the exercise is increased for a greater stable load.

If the exercises provoke an increase in pain, they should be performed with even greater caution, you can slightly shorten the time of the session. Usually to avoid the pain syndrome, therapeutic gymnastics is prescribed after a course of pain medications.

The course of exercises in pinching the sciatic nerve in the lower back should first of all include the following elements. Each exercise is advised to perform five times, by the end of the course advise to reach up to fifteen:

1. In the standing position, you should start walking in place, lifting your knees high. Perform this exercise is smooth, you need to start from five steps with each foot.
2. Standing straight, you need to stand facing the wall or the Swedish wall, lean on your hands, start to swing your legs to the side and back.
3. Standing straight, start to execute the torso of the trunk. Begin with the right and left inclinations, in the absence of signs of pain, begin to incline forward.
4. Lying on your back, you need to straighten your legs and start pulling your socks as far as possible. Then, in the same position, you should perform a circular motion clockwise, as if drawing a circle with your toe.
5. Lying on your back, you need to bend your knees and try to take your legs apart each by turns. Then, in the same position, you should take turns straightening your knees, trying to keep them on weight.
6. Lying on the side, you need to bend the lower leg in the knee, pull the upper one forward. Then, in the same position, the upper leg must be retracted. Exercise should be done on each side, then several times pull up both legs to the chest.
7. Standing on all fours, you need to pull each leg in turn to your chest, then straighten it back. Do not help yourself with your hands, the first time you can not, it's normal.

Important!To perform the exercises was the most comfortable and correct, you should practice on a special rug.

This is the main set of exercises. Before its beginning advise to consult with the doctor, in some cases the course of exercise therapy is selected individually, if in addition to pinching the sciatic nerve, there are other disorders.

Pregnancy Exercises

In pregnancy, there is also a possibility of pinching the sciatic nerve, especially if such abnormalities have already been observed. When the baby is born, the position of the pelvic bones changes, so if there is unsuccessful movement and in a number of other cases, sciatica may arise.

However, the standard course of exercise is usually not suitable, because it is not designed for people in this state. The course of exercise therapy for pregnant women is usually facilitated, all exercises are performed lying down or on all fours. Usually it includes:

1. You should lie on your back, bend your knees, lightly shake them from side to side, each time trying to increase the amplitude.
2. Lying on your back, you need to bend your legs in your lap, take turns in each leg to reach out with your heel, pointing your socks on yourself. It should be drawn for five seconds, if possible - ten.
3. Lying on his back, bend his legs in the knees, each of the legs in turn should be straightened and pulled up. Perform five times, as much as possible.
4. Lying on your back, you need to take turns to raise the opposing arms and legs up: first the right arm and the left leg, then vice versa. Each time linger in position with a raised arm and leg up to ten seconds.
5. Lying on your side you should try to raise the upper leg as much as possible, repeat up to five to seven times with each leg.
6. The final exercise, you need to lie on your back, relax your whole body, stretch your arms up. Advised to breathe deeply.

When pregnancy exercises should be done as smoothly and gently as possible. If pain occurs, stop the exercise and move on to the next. In general, treatment for pinching the sciatic nerve during pregnancy should be as cautious and neat as possible, it should be taken strictly under the supervision of a doctor.

In general, therapeutic gymnastics is one of the main aspects of treatment for a pinch of the sciatic nerve, without which it will be extremely difficult to fully recover. The main thing is to strictly follow the instructions for doing exercises and listen to the reaction of your body.