Exercises in pinching the sciatic nerve

Exercises in pinching the sciatic nerve: how to correctly

In recent years, diseases of the musculoskeletal system have become sharply "younger". One of the most common conditions is a pinch of the sciatic nerve.

This pathological situation is a compression of the nerve surrounding the musculoskeletal structures. The pinching is characterized by a bright "clinic" and a prolonged course.

A great help in the treatment of sciatica (another name for the described condition) is exercise therapy.

But not all exercises are worth doing. How, after all, does exercise be effective?

Briefly about sciatica

As already mentioned, sciatica is a pathological condition of an inflammatory nature, as a result of which the sciatic nerve is entrapped.The reasons for this phenomenon are numerous:

• The presence of intervertebral hernia in the lumbosacral region.
• Osteochondrosis in the same spine.
• Rachiocampsis.
• Neoplasms, tuberculosis lesions (extremely rare).

To pinch the nerve is characterized by a whole symptom complex, which makes the diagnosis simple and effective.Among the manifestations of the disease:

Sharp, intense pain in the lumbar region. It is sufficient to clarify that the sciatic nerve is the largest in the body.

This fact is not in favor of the patient, since the pain in sciatica is unbearable. Give in one or both legs on the back of the thighs, shins and feet.

Discomfort increases after exercise.

1. Feeling of numbness in the buttocks, lower back.
2. Violations of motor activity. The patient can not walk normally.
3. Lameness.

If the medicines and physiotherapy are aimed at eliminating pathological symptoms and the causes of its occurrence, then LFK makes it possible to achieve a stable remission and forget about the disease for years.

Important!LFK does not substitute for other methods of treatment, but enhances their effect.

Gentle exercises for pinch of the sciatic nerve

It is necessary to bear in mind. Exercises with a pinch of the sciatic nerve, the descriptions of which are widely replicated on the Internet, do not always produce the necessary therapeutic effect. Everything depends on the nature of the symptoms and the characteristics of the patients' health status.

In the subacute stage or during the period of complete remission, a complex of sparing gymnastic exercises is shown. For convenience, they are divided into three groups.

Complex №1

The first complex of curative gymnastics is performed from a lying position. It is recommended to put a blanket or rug under it. Cold and drafts can worsen a patient's condition.

1) Take the starting position (lying on the back).Straighten up as far as possible. Carefully raise your leg, bend it in the knee. It is important to bring the bent limb to the breast as close as possible.

Keep in this state for 7-10 seconds (longer hold the pose is not recommended), then return the leg to its original position. Repeat the same with the other limb. Perform 5-7 times. In the period of remission - 7-10 times.

This exercise strengthens the muscles of the waist and improves blood flow.

2) Take up position on the back.Put your hands under your buttocks. Then you need to slowly raise your legs as far as possible. Perform a well-knownexercise "bicycle".

3) The situation is the same as in the third exercise.Hands spread apart, forming the letter "T" or straightening "at the seams". Now you need to raise your legs.

If the pain is observed during the task, the amplitude should be reduced.

4) Lie on the floor.The legs should be bent at the knees. Strongly move your knees to your chest.

At the same time, the back should also bend, making a move forward, to the knees ("at the exit the person should be bent by the ring).

Return to the starting position, relax as much as possible. Socks in the exercise of the exercise need to be pulled back.

5) Lie on your stomach, pull your arms out ahead of yourself.On the account of "folding" the body up, as if wanting to extend the neck and see what's ahead. Hold in this position for 5-6 seconds. Then return the body to the position of "lying on your stomach." The legs must be stationary all this time.

Complex №2

This complex is performed in the "sitting" position.

1) Sit on the floor, legs straighten. Now it is necessary to go forward, making movements with the buttocks. Exercise perfectly helps to improve blood circulation in the affected area. Then return to place with the reverse movements.

2) The position is identical. Straighten your legs, hands also straighten in front of you. At the expense of "fold bring your wrists to your shoulders, at the expense of "two" return to its original position.

3) Sit on a chair, straighten your back, relax. Legs cross in the legs. Hands put on the back of the head, make slow movements of the body to the right and left.

Run 10 times, after which the legs are swapped.

4) Squat, arms bend in the elbows and put on your knees. Slowly bend the back first to the left, moving along with the elbow down, then to the right. Run 5 times.

Complex №3

It is performed in the standing position.

1) Get up straight, legs at shoulder level. "Stick out" the lower back while breathing out. Now do the same thing, but in the opposite direction, take a breath. Continue 3-5 times. Due to muscle tension, the musculature of the lumbosacral segment is strengthened.

2) Position as in Exercise "1". Raise your left hand over your head, make a smooth tilt to the right. Then do the same by changing your hand. Slow down as hard as possible.

3) Standing position. Circular soft movements rub the loin.

These are the simplest exercises in pinching the sciatic nerve.

Who can help described gymnastics

Such complexes of exercises are suitable both for those who first encountered the problem of sciatica, and for people suffering from chronic inflammation. Complex number 3 can be performed during the period of exacerbation, complexes 1-2 should be performed only when the disease receded.

The most effective exercises in pinching the sciatic nerve

These exercises are categorically contraindicated in the period of exacerbation and in the case when the practitioner suffers from intervertebral hernias. They can be performed strictly during remission.

Complex №1

1) Stand on all fours, bend your arms in the elbows. Lean on the floor. On the account of "folding" the lower back as low as possible, on the account of "two" return to the starting position.

2) Pull your back against the wall, relax. 10 times bend the pelvis back, wanting to move the wall. Exercise helps to strengthen the muscles.

3) Stand up, feet shoulder-width apart. Perform 10 sit-ups.

4) Standing position. Put your hands in the lock and place on your stomach, just above the pubic area. Wishing, as it were, to push away his hands to push the pelvis forward, overcoming the resistance of the hands.

5) Carry out a similar exercise, just to get your hands behind your back and put it on your waist.

Complex №2

1) Get on your knees. Hands to rest on the floor. One leg straighten, the other left in the starting position.

2) Sit on all fours. Straighten one leg and sit down on the other. Repeat with the second leg. This exercise helps to increase the elasticity of the muscles.

3) Sit on your knees. Slowly bend the lower back and lie on the floor.

4) The fourth exercise is performed in a prone position. Knees are bent, hands are wound behind the head. Perform 10 exercises, similar to the exercise on the press. Use the elbow to touch the opposite knee.

5) Squat down. On the inspiration stand up and straighten, on exhalation return to the original pose.

6) Do exercise "4 completely straightening your legs.

7) Take the position of "lying on your back". At the expense of "fold" raise the pelvis as high as possible, at the expense of "two" - lower the lower back to the floor and relax.

8) Perform 5-7 push-ups.

9) Lie on your back. Raise the left leg, bend it in the knee and lower it. The same thing to do with the other limb.

Who are these exercise complexes suitable for?

The two above complexes are ideal for performing during the period of remission.

They help to strengthen the muscles of the waist, improve the nutrition of the tissues and reduce the pain syndrome.

Exercises 2, 4, 5 of Complex 1 and exercises 7, 9 are suitable for all patients: both in a state of remission, and in an acute current process.

Principles of Exercise

At the reader, there should be a question: how correctly to do or make exercises at a pinch of the sciatic nerve? To defeat such a difficult condition as sciatica, the performance of exercises should be based on certain principles. Among which:

• Perform exercises should be 7-15 times, depending on how you feel. Do not be sober.

• Each complex is performed in 2-4 sets during the day. Once a day is not enough.

• The duration of the gym is determined by the doctor.

• At the first change in the state of health (the appearance of pain, discomfort), you must immediately stop doing the exercises.

We must strictly adhere to these principles, then the effect will not be long in coming.

Recommendations and caveats

There are several tips:

• You can do it both at home and in specialized groups. Homemade occupations are more preferable, but in the group there is an opportunity to do exercises under the supervision of a doctor. This is a definite plus.

• Before you begin, you should consult your doctor.

• Do not do exercises blindly following the instructions. It is important to feel your own body signals and adjust activity.

• All the exercises described are contraindicated in case of neglected osteochondrosis and intervertebral hernias. This is not an absolute challenge, just a question should be postponed until a specialist visits.

• Do not exercise with severe pain, which means that the condition is acute and medication is required.

Sciatica is not amenable to medication alone. LFK becomes an optimal auxiliary method of treatment.

A source: http://zhenskoe-mnenie.ru/themes/health/mozhno-li-vylechit-uprazhneniiami-zashchemlenie-sedalishchnogo-nerva-uprazhneniia-pri-zashchemlenii-sedalishchnogo-nerva-kak-pravilno-ikh-vypolniat/

Therapeutic gymnastics at a pinch of the sciatic nerve at home

Exercises when pinching the sciatic nerve with pain in the leg can help eliminate discomfort, normalize blood circulation and unlock the nerve itself.

The longest nerve is the sciatic one. Sciatica (actually infringement) most often occurs as a result of the inflammatory process.

It must be remembered that you can not go in for sports or attend a gym during an exacerbation of the disease.

The sciatic nerve originates in the lumbar region, then it goes through the pelvis, the coccyx and reaches the toes.

Since its length is quite large, the pain sensations associated with sciatica nerve inflammation can manifest throughout its length - from the lumbar region to the fingertips.

Although the nerve passes through both legs of a person, the pain is usually felt only in one. As for its intensity, it can be either insignificant or strong. The pain is growing, aching, stitching, sharp and so on.

Symptomatic manifestations

Infringement of the sciatic nerve - this is a very strong sharp pain, which often appears suddenly. The patient takes a forced, often uncomfortable, position of the body, which causes him less suffering.

The patient complains of tingling or numbness in the lower limbs. Pinched nerve to confuse with something else is impossible.

Therapy of pinching of the nerve should be provided without delay, otherwise loss of sensitivity of the legs will progress.

Principles of treatment

To unblock the sciatic nerve, you need to find out the cause of the situation. Depending on this, therapy will be prescribed. For example, if pinching caused a neoplasm, then the treatment will consist in surgical intervention.

As for the drug, the first thing to do is to remove pain and inflammation, in this case, NSAIDs and muscle relaxants.

To normalize metabolic processes in nerve cells, B vitamins are needed, they are prescribed intramuscularly in the acute stage, then can be taken orally.

Electrophoresis, electromagnetic fields, ultraviolet, various types of massage, paraffin, hydrotherapy - all this Physiotherapeutic therapy, which will be aimed at relieving the pain symptom, inflammation and release strangulated nerve.

To non-traditional treatment are:

• Stone therapy;
• phytotherapy;
• cauterization;
• acupuncture;
• other methods, which are now very many.

If we talk about folk recipes, then when the sciatic nerve is jammed, the laurel leaf tincture, horse chestnut, fir buds, beekeeping products, etc., are used.

Surgical treatment is indicated when conservative therapy is ineffective.

LFK is one of the methods of treating the nerve impairment. This is an effective and extremely useful method that can be carried out both in specialized institutions and at home.

It allows not only to relieve pain, but also to prevent subsequent pinching, because, by performing special exercises, a person strengthens the muscle layer.

In addition, the flow of blood to the affected area increases, the cellular and tissue nutrition improves.

If the sciatic nerve is often jammed, then it is absolutely necessary to undergo a complete diagnosis and be thoroughly treated.

Gymnastics with a pinch of the sciatic nerve should be regular and systematic in the stage of remission.

But if the inflammatory process is absent, then it very well relieves pain in the period of exacerbation. Before starting any treatment, it is necessary to consult a doctor.

Performing the right gymnastic exercises

Gymnastics is good in the pool, as this reduces compression and muscle tension. During exercise in the pool, the water level should be up to the shoulders. The complex of exercises in the pool includes swings of the lower limbs, walking, the description of the semicircles by the foot and so on.

Oriental techniques are also recommended - qigong, yoga. It is better to practice them on an ongoing basis in the stage of remission.

It is necessary to begin the training under the supervision of a specialist who will teach you how to do the exercises correctly.

Exercises for inflammation must be done slowly and very smoothly, jerks and sudden movements of the body and legs are unacceptable. Any exercise begins with 5-6 approaches, but in time they can be gradually increased.

The starting position is standing:

• walk on the spot, trying to raise your knees as high as possible;
• lean your hands against the wall and make smooth movements with your right foot to the side, and then back;
• gently and very slowly make the slopes hull to the side;
• try to tilt the body forward, but if the pain is amplified, then this exercise is best not yet done.

Sitting on a chair:

• straighten your leg and pull your toes toward you, then pull them forward;
• make a foot of the elongated leg of the movement clockwise;
• bend the leg, then pull it forward and try to raise it as high as possible, while the pelvis from the chair can not be torn off.

Lying on his side:

• lower leg bend at an angle of 90º, and straighten the upper and try as far as possible to withdraw it first forward, and then back;
• bend both legs in the knees and press to the stomach, then pull and relax.

Standing on all fours:

• make slow and smooth strokes with your foot up and down;
• Push your leg to your stomach and tilt your head, pressing your chin to your chest, then straighten your leg and take it back, and lift your head and stretch your head to your back;
• extend the leg and describe circular motions;
• smoothly and leisurely sit on your heels, leaving your hands to lie on the floor, then again get up on all fours.

If there is a gym ball, you can lie on it with your stomach and relax your spine and limbs.

Injury of the sciatic nerve during pregnancy

Sometimes at the end of pregnancy from a prolonged exercise, the woman becomes aggravated by sciatica, while the baby is waiting for the baby to take strong drugs are not recommended, so therapeutic gymnastics is the only way to relieve pain. Here are some exercises that will help a future mother:

1. Get on your knees and put your hands on the floor. Knees should be placed under the hips, and hands on the width of the shoulders. Bend the lumbar region, stay in this position for a minute, then bend and also fix for a minute. Keep your head straight, do not tilt.
2. Such an exercise can be performed while standing. Put your feet at the hip level, hands pull forward to keep the balance. Bend and bend the lumbar region, fixing the position of the body for a minute.
3. Put your foot on a low stool or a step and very carefully stretch the body to your leg. If you do everything right, you will feel how the hind muscles of the thigh tightened. They need to slowly stretch, so stay in this position. The back should be straight, breathing even.

If sciatica first appeared, then after the birth it is necessary to consult a doctor and undergo therapeutic therapy.

A source: https://OrtoCure.ru/pozvonochnik/radikulit/uprazhneniya-pri-zashhemlenii-sedalishhnogo-nerva.html

Exercises when pinching the sciatic nerve with pain in the leg

The sciatic nerve is the longest in the human body. Jamming (sciatica) occurs due to its inflammation and is most often caused by its squeezing (clamping).

In this article, let's talk about what exercises can be performed when the nerve is squeezed in the lower back.

When the nerve is squeezed, gymnastics helps relieve pain, improves blood flow in the affected area, calms the pain, helps unlock the jammed nerve.
If the sciatic nerve is tightened, the exercises are administered after the removal of severe pain.

The sciatic nerve beginning in the region of the waist, passes through the coccyx, the posterior surface of the pelvis and descends to the fingers of the right and left legs. Because of this location, inflammation of the sciatic nerve, pain can be felt in the lumbar region, buttock, calf, foot or toes.

The nerve is located in both legs, and with inflammation, usually, a person has pain only in one of them. Pain can be from mild to intense (sharp, stitching, accruing, "shooting baking).

Each person has symptoms of impairment may be different.

Symptoms of pinching:

• back pain
• pain in the leg (on the posterior surface), lowering downwards
• burning or tingling in the leg
• pain in lying or standing position
• numbness
• obstruction in movement

If you have the above symptoms, you should consult a neurologist for advice. After the cause of the inflammation is established. Patients with pinching the nerve exercises are selected individually. As the recovery of motor activity, the load gradually increases.

Causes of occurrence:

• osteochondrosis
• spinal hernia
• intervertebral disc displacement
• Pelvic Infections
• trauma or tumor of the spine
• hypothermia
• pregnancy
• sharp lifting of gravity or awkward movement

For the treatment of the sciatic nerveapply:

• drug treatment
• Physiotherapy (UHF, electrophoresis, etc.)
• Exercise therapy
• massage
• lessons in the pool

Exercises in pinching the sciatic nerve

Begin the treatment of the sciatic nerve at home with the exercise "Walking". Give ordinary walking for several minutes every hour, even with pain of the sciatic nerve, because you can not lie down.

Gymnastics in sciatica of sciatic nerve

Proceed to perform gymnastics when pinching the sciatic nerve is recommended after calming acute pain and the appearance of first improvements.

All exercises should be performed smoothly, without jerks and sudden movements. Start doing each exercise 5-6 times, gradually increasing to 10-15 times.

This complex is recommended to be performed daily.

1. I.p.: lying on the back, hands along the trunk. Pull your knees to your chest and wrap your arms around them. Hold for 20-30 seconds.

1. I.p.: lying on his side. Bending the legs in the knees, try to push them closer to yourself, as if curled up, "pull the socks."
2. I.p.: lying on stomach, arms at chest level (as before push-up). Raise and lower the body, bending and bending arms. Only the upper part of the trunk works, legs remain motionless.
3. I.p. sitting on a chair, the back is even, legs crossed. Put your hands behind your head and turn the body right and left. Perform 5 turns in each direction. Change your legs and execute again.
4. I.p.: sitting on the floor, legs stretched forward. Spread your arms out to the sides at shoulder level, and lead them as far back as possible.
5. IP: the same. Arm your head, lie on your back, raise your legs (angle 90º) and spread them apart. The blades are pressed to the floor. Lower your legs and return to the i.p.
6. I.p.: standing on his knees. Raise even hands above your head. Do slow slopes forward, trying to reach the floor as far as possible in front of you.
7. I.p.: standing, feet shoulder-width apart. We raise the right arm up, the left one is lowered along the trunk. Perform the slope to the left. And vice versa. When performing, try to bend lower.

Complex exercises on Bubnovsky

Dr. Bubnovsky has developed a unique method based on - kinesiotherapy, in literal translation means - treatment by movement.

This set of exercises for the spine removes the pain syndrome. Loads need to be complicated and dosed gradually.

I.p. standing on all fours

• Leaning on your arms and legs, relax your back as much as possible.
• At exhalation smoothly bend your back up. With an inspiration, bend your back down. Perform movements smoothly and relaxed 15 times.
• Sit on the right leg bending it in the knee, and the left leg at this time take back. Pulling forward the right leg, go down as low as possible, taking steps more and more each time. Do it 20 times.
• As much as possible, pull the back forward (do not bend the back).
• I.p. former, arms bent at the elbows. When inhaling, lower the torso to the floor. At exhalation we lower the buttocks on the heels. Do this 5 times.

I.p. lying on his back, legs bent at the knees

• Hands behind the head. Pressing your chin against your chest, raise your shoulder blades from the surface and reach out with your elbows to your knees. Do it until the sensation of burning in the press.
• Hands stretched along the body. Make an exhalation and raise your buttocks high, return to the i.p. Perform 25 times.

I.p. lying on stomach, arms extended forward

• On inhaling, raise both hands and feet. On exhalation we return to the i.p.

I.p. standing

• Get your feet on the rubber bandage for the ends, grasp your hands and raise your hands above your head. Perform up to 15 times.
• Stand on the elevation with your feet, so that the heels hang down, stick with your hands. Spring on the socks up and down. Perform up to 100 times.

After doing a set of exercises Dr. Bubnovsky recommends taking a cold shower and rubbing himself with a warm towel, and just get enough sleep, stick to the routine of the day, eat well, that would defeat any disease and become healthy man.

To prevent pinching of the sciatic nerve, therapeutic exercises should be performed daily, training and strengthening all muscle groups.

You can also go in for jogging, cycling, swimming. Exercise significantly reduces the risk of sciatica.

A source: http://perekis-i-soda.ru/uprazhneniya-pri-zashhemlenii-sedalishhnogo-nerva/

Exercises in pinching the sciatic nerve

The sciatic nerve is the longest in the body, and it has a connection with many internal organs.

For various reasons, it is jammed (sciatica) and treatment in this case necessarily involves physical activity.

Exercises in pinching the sciatic nerve help improve blood circulation, remove pain and activate muscle work. In addition, special gymnastics eliminates other problems with the muscles and spine.

Complex of exercises in pinching the sciatic nerve

First of all, it should be said that if there is a pinch of the sciatic nerve, then it is necessary To address to the neurologist that he has appointed or nominated suitable therapy and has approved a complex of exercises for treatment sciatic nerve. In order for classes to be effective, follow these rules:

1. It is important to correctly observe the technique of performing exercises and, if possible, better to do under the supervision of the instructor for exercise therapy. The thing is that improper performance of exercises can only worsen the condition.
2. To get the result, one training is not enough, so you need to practice regularly. At least two sessions should be conducted per day.
3. When a lot of pain is felt during the session, then stop immediately and take a break.
4. Do all movements slowly, avoiding any abrupt actions.
5. You can work at home, the main thing is that the surface should be flat and firm.
6. It is important to take into account that even if the pain has stopped, there is no need to stop and stop studying, which will help to consolidate the result and reduce the risk of exacerbation in the future.

The complex presented below is not suitable if the pain of the acute and sciatic nerve is really inflamed, as this can only intensify the pain sensations.

Physical exercise is useful when acute symptoms subside, and with it you can speed up the recovery process.

The exercises below are suitable for prevention.

The most effective exercises for infringement of the sciatic nerve

1. Sitting on the floor, stretch your legs forward. One leg should be bent at the knee joint and clasp her hands below the knee. It is important to ensure that the spine remains flat. It is necessary to slowly pull the knee to the chest and at the end point to fix the position of the body for 10 seconds. During this it is important to breathe freely, without delay. After that, slowly bring your foot back into place and repeat the exercise to the other side.
2. To perform the next exercise for the sciatic nerve, sit on your back, bending your knees. Due to the tension of the abdominal muscles, lift both legs approximately 15-20 cm. from the floor. It is important to fix the position for a second, and then, return the legs to the initial position. While doing the exercise, keep your lower back pressed to the floor. It is necessary to do five repetitions.
3. The next exercise combines the two previous ones. Sit on your back, straightening your legs in front of you. Bend one leg in the knee, grasp it with your hands and pull it towards your chest. The position is fixed for 10 seconds, and then, slowly lower the leg. Remember that the lower back should be kept pressed to the floor and do not hold your breath. Repeat the exercise and the other side. The last exercise when pinching the sciatic nerve in the buttock is familiar to many since school days. Sit on the floor, stretching your legs in front of you. Exhale, lean forward and stretch your arms to your legs, trying to touch the chest of your legs. Do the exercise slowly, and at maximum stretch, fix the position for 10 seconds, and then, return to the starting position. A source: http://WomanAdvice.ru/uprazhneniya-pri-zashchemlenii-sedalishchnogo-nerva
   

   Exercises for pinching the sciatic nerve: instructions for performing

   The sciatic nerve is the largest nerve of the human body, having a long length and connected with many organs.

   One of the most common problems is its jamming, accompanied by acute pain sensations, which are very effectively allowed to cope with exercises when pinching the sciatic nerve.

   Movement - the guarantee of your body's health

   In case of acute pain, after waiting for the peak of an attack, you should as soon as possible rise from the bed and perform any movements.

   Let it be an elementary walk around the room for 3-5 minutes, but the movement must be.

   Because, moving, you increase blood circulation in the organs, not allowing blood to stagnate and cause even more inflammatory process.

   To prevent the disease and go to the stage of remission, it is recommended that a set of special gymnastic exercises aimed at strengthening the musculoskeletal system and, accordingly, releasing sciatic nerve.

   Complex of exercises in pinching the sciatic nerve

   The complex we have chosen is quite simple and familiar to everyone from childhood. You can do everything or choose the most suitable, the main thing is not to stay idle so that the disease does not catch you unawares.

   Exercises of medical gymnastics are distributed according to the methods of implementation, the order of their performance depends solely on your desire.

   It is important to always remember that exercises help stretch the vertebrae and, during exercise, you will feel some of their tension.

   Therefore, be as cautious as possible, avoid excessive haste and sudden movements, if discomfort or pain occurs, stop immediately.

   Exercises to perform in the supine position

   1. Lay down on the floor, lifting your legs and leaning against the wall, press firmly against the surface of the wall with the buttocks, hands rest on the sides. In this position, you should stay 5-10 minutes. During the day it is recommended to do several similar approaches with regular daily repetition.
   2. Lie on your back, lift your straight left leg up. Then, after exhaling, pull the knee of the left leg to your chest and wrap it around your arms. We inhale, pressing our forehead against the knee, and linger in this position for a while. Counting to 20, we lower the leg and straighten. Similarly, perform the exercise for the right leg, and then for both legs together. Watch your breathing and remember, exercise should not cause discomfort.
   3. Lying on his back, we perform well all known from childhood "bicycle". To do this, you should raise your legs, bending them in your lap and performing circular movements. To start with a moderate rhythm, but over time it is recommended to increase the load, by adjusting the speed, the amplitude of the slope of the legs and the duration of execution.
   4. "Cat". We get on all fours, the emphasis will be on the arms bent in the elbows. Next, alternately bend the arc and bend your back, imitating the habits of a good and evil cat. Start with 5 times for each option.

   We perform standing

   • Having taken a stable position, begin to perform circular rotation with the hips, changing alternately the direction of rotation.
   • Effective is the half-squat exercise. It is carried out, leaning his hands on a chair, while the legs are placed at a width of 40-50 cm.
   • Exercise for stretching perfectly strengthens the muscles of the back. Take the chair, put it in front of you. Keeping your back absolutely straight, put one foot on the seat and gently bend forward, stretching the back of the thigh. After reaching the maximum possible point for you, hold for a few seconds, then straighten and repeat 10 times. Also do with the other leg.

   Seated position

   1. Sitting on the heels very gently and gently bend forward to touch the hands of the floor.
   2. The initial position is the same. Hands spread apart, and then take it behind your back to the maximum possible distance for you. Then slowly return to the starting position. Avoid sudden movements.
   3. Sit on the floor, stretching your legs forward, and hands, tying on the back of your head. Carefully go from sitting to lying position. Then spread your legs wide, lifting them as high as possible. We stay in this position for a few seconds, constantly making sure that the shoulder blades do not come off the floor. We finish the exercise, slowly lowering our legs, turn on our side and, leaning on our hands, gradually rise.
   4. Sitting on the floor, try to be like the buttocks. At first glance, this exercise may seem very easy, but in fact it is highly effective. So, sitting on the floor, straighten the legs, arms bend at the elbows and perform movements of the buttocks, imitating steps. During the movement we actively help ourselves with the body and hands. We go first forward, then in the opposite direction.

   All the recommended exercises aimed at strengthening the muscles of the back and the press, are very effective with their regular implementation and active lifestyle.

   The only thing to remember about the existing disease is that the load should be distributed evenly for both sides.

   Choose what suits you and gives the greatest effect, try a new one, do not stop, after all, traffic is life! Do gymnastics, and you will always be in great shape and fine mood. Good luck!

   A source: http://etospina.ru/vosstanovlenie/lfk/podborka-effektivnyx-uprazhnenij-pri-zashhemlenii-sedalishhnogo-nerva.html

   Complex of exercises in pinching the sciatic nerve

   Physical stress, uncomfortable body position, hypothermia or even pregnancy can be the cause of the development of a serious ailment - pinch of the sciatic nerve (sciatica). Its development begins with a feeling of discomfort when trying to tilt forward, and then develops into a strong pain that fetters the movement, prevents you from walking or sitting normally.

   What happens with sciatica

   The main symptom of sciatica is severe pain. Sometimes it is supplemented by swelling and redness of the damaged area, a feeling of burning and tingling.

   In particularly severe cases, a person can not be in a standing position: the pain feels unbearable.
   The disease binds the entire leg: from the feet and up to the buttocks. The patient's state of health is only slightly improved in the supine position.

   Normal sleep is also impossible, because the feeling of discomfort does not recede for a minute.

   The lack of timely treatment only aggravates the situation. It is not necessary to hope that all will pass or take place itself: it is necessary to address to the doctor-neurologist and to pass or take place all necessary researches.

   The specialist will advise effective ointments and gels, and also prescribe other types of therapy: physiotherapy, massage, water procedures or acupuncture. Another important condition for recovery is correctly chosen physical exercises.

   You can proceed to their implementation immediately, as soon as acute pain in the leg is removed with the help of medications, and sharp "lumbago" will cease.

   Gymnastics in sciatica: the fineness of the correct execution

   LFK is recommended for all patients with a pinch of the sciatic nerve.The only exception is pregnant women who are better off giving up physical exertion or coordinating them with their attending physician.

   If the acute pain is caused by the exit of one of the vertebrae from its place, then you must first consult a manual therapist and put it in place. The possibility of performing certain exercises is determined by the stage of the disease and the extent of the lesion.

   If you experience constant pain and "lumbago start with simple and comfortable postures designed to relax and stretch. These can be asanas from yoga, for example, "the pose of the child you need to take the position sitting on your knees and out of it to bend forward.

   The forehead is pressed to the floor, and the hands are placed along the trunk.

   When the painful syndrome is overcome, more complex exercises with sciatica will become permissible.

   Patients in the stage of recovery are shown unhurried running, swimming and walking.

   Very useful half-squats, rotation hips, movement on the buttocks and a classic "bike". It is important to distribute the load evenly to both parts of the body.

   Exercises in pinching the sciatic nerve

   If, with pinching of the sciatic nerve, the accompanying diseases, for example, vertebral hernia, sciatica, osteochondrosis, then therapeutic exercises should be conducted under control specialist. It may be necessary to develop an individual program.

   Exercises from the prone position

   To perform this set of exercises, lie on your back on a hard surface.

   • Raise the straight left leg up, then bend it in the knee and pull up to the chest. Take a deep breath and stay in this position for 5-10 seconds. Then do the same with the right foot and both legs together. During the exercise, follow the waist: try to stretch it as much as possible and relax;
   • Put your palms under your buttocks, lift your legs up and make them in the air a "bicycle". This activity improves blood circulation, most importantly - perform it gently and without jerking;
   • Raise your arms to the sides, lift your legs up and bend at the knees. Take them alternately to the right, then to the left, not lowering them lower than 45 degrees;
   • Turn on your side, bend your knees, then curl up, pulling them to your chest. Try to stretch your socks as much as possible;
   • Turn on your stomach, put your hands forward. Pull upward, lifting the body as much as possible, but do not tear your legs off the floor.

   Exercises in pinching the sciatic nerve

   The recommended number of repetitions for each of the exercises described is from 5 to 10 times.

   Listen to yourself: if you experience severe pain with sciatica, do not try to set a record.

   Do all the activities gently and slowly, and then exercise therapy will help your speedy recovery.

   Exercises from the sitting position

   Gymnastics for sciatica can also be performed from the sitting position.

   1. Pull your legs forward and walk on the buttocks on the floor, and then return to the starting point;
   2. Pull your legs forward and spread your arms apart, then gently and gently pull them back. The number of repetitions is from 5 to 10;
   3. Sit on a chair, cross your legs and keep your back straight. Turn the body then to the right, then to the left 10 times. Then change your legs in places and make 10 more repetitions;
   4. Sit down on all fours, lean on your knees and on your arms, bent at the elbows (not in the palm of your hand). Bend your back down on inhalation and lift upward as you exhale.

   Do exercises calmly and without haste, listen to your feelings: when pinching the sciatic nerve, excessive loads and sudden movements are unacceptable.

   Exercises in a standing position

   Gymnastics for sciatica can be performed from standing poses. The following two exercises are very useful:

   • Spread your legs to the width of your shoulders and lower your arms along your hips. Serve the pelvis forward on exhalation and back on inhalation. The number of repetitions is from 5 to 10;
   • Put your feet to the width of your shoulders, raise your right arm up and lean to the left. Drag the body as low as possible, move smoothly. Then do the same on the right side. The number of repetitions is 5 in each direction.

   LFK is an important element of therapy for inflammation of the sciatic nerve. Exercise should be done regularly, and not only in those moments when the ailment reminds oneself of acute pain. So you can train the back muscles and improve the blood circulation of the spine.

   A source: http://lechuspinu.ru/ishias/kompleks-uprazhnenij-pri-zashemlenii-sedalishnogo-nerva.html