Sciatica treatment In Gwalior: Tightness in your lower back, abdominal, and/or hamstring muscles can aggravate sciatic nerve pain, which extends from your lower back to your feet. Do these three simple stretches to loosen and strengthen those muscle groups: Know more about Sciatica treatment In Gwalior.
1. Scissor hamstring stretch
Tight hamstring muscles can pull on your pelvis and raise tension on your lower back, causing sciatic nerve irritation.
- 1. Scissor hamstring stretch
- This standing stretch targets your hamstrings:
- Try for 3–5 repetitions of this exercise on each leg.
- 2. Back flexion stretch
- The following stages are included in a simple back flexion while lying down:
- 3. Sciatic nerve glide exercise
- To complete this activity, follow these steps:
- Aim for three rounds of each leg, twice a day.
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This standing stretch targets your hamstrings:
• Place your right foot about 3 feet in front of your left. Know more about Sciatica treatment In Gwalior.
• Position your hips and shoulders forward. Check in a mirror, if possible, to ensure that your right hip is not more forward than your left hip.
• Stand with your hands on your hips. You can also use a chair on the side to help you balance.
•Fold your torso forward over your front leg and bend forward at the waist. • Hold for 5 to 10 seconds, then repeat with the opposite leg, keeping your back straight and most of your weight over the front leg. Know more about Sciatica treatment In Gwalior.
Try for 3–5 repetitions of this exercise on each leg.
Regular hamstring stretches can help ease sciatic nerve strain and pain.
2. Back flexion stretch
Flexion is what happens when you bend your spine forward. Flexion exercises can help you improve your spinal mobility, build your abdominal musculature, and relieve tension in your back and abdomen. Know more about Sciatica treatment In Gwalior.
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The following stages are included in a simple back flexion while lying down:
• Lay down on your back.
• Slowly bring your knees to your chest with both hands until you feel a comfortable stretch in your mid and lower back.
• For a more advanced stretch, slowly bring your head forward.
• Hold for 5–10 seconds before returning to the beginning position.
This exercise should be done 4 to 6 times.
Stretch from one knee to the chest This stretch is a version of the previous exercise that is also done while lying down:
• Place your hand behind one knee and gently draw it towards your chest while resting on your back.
• Feel for a comfortable stretch in the lower back and buttocks.
• Maintain the stretch for 5 to 10 seconds before returning to the beginning position carefully.
Rep with the other leg. Try for 4–6 repetitions of this exercise on each leg.
3. Sciatic nerve glide exercise
The sciatic nerve glide is a seated exercise for sciatica relief. This practice aids in the relaxation and desensitization of your sciatic nerve.
To complete this activity, follow these steps:
• Sit erect in a chair, straighten one knee, and place the other foot flat on the floor.
• Bend your ankle slowly so that your toes point towards you.
• Keep bending your ankle back and forth, pointing your toes away and then towards you.
• To increase the strain on the sciatic nerve, repeat the nerve glide with your head bowed forward, chin towards your chest, as tolerated.
• Pump your ankle up and down 15 to 20 times, then repeat with the opposite leg.
Aim for three rounds of each leg, twice a day.
Stretches for conditions that mimic sciatica
Other musculoskeletal sources of lower back and leg discomfort that mimic sciatica include your sacroiliac joints (SI joint dysfunction) and your piriformis muscle (piriformis syndrome). In such instances, lumbar rotation SI joint stretch and may provide significant relief.
Stretching the lower back and hips gently will help alleviate sciatica pain and improve range of motion. When your sciatica pain starts to flare up, try these stretches. Stretching can help increase strength and stability in your lower spine and legs, which can help prevent future recurrences of sciatica.
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