Performing back and elbow exercises properly helps reduce pain, increase strength and flexibility of back and hip muscles, and prevent sciatica from recurring.
Sciatica is pain caused by injury or irritation to the large sciatic nerve (sciatica), originating from the buttocks and gluteal muscles. The common symptom is mild to severe pain from the lower back, through the hips, buttocks and/or down the legs. The disease can also cause weakness in leg and foot muscles, leading to numbness, tingling, and needle-like discomfort.
BS.CK II Nguyen Xuan Thang, Head of Rehabilitation Department, Center for Orthopedics, Tam Anh General Hospital, Ho Chi Minh City, said some home care methods such as rest, hot compresses, cold compresses, Exercise… can help reduce sciatica pain effectively. In particular, exercise not only reduces pain but also increases flexibility and strength for the muscles of the back, waist, hips, and hamstring muscle group. From there, creating balance in the strength of the paraspinal muscles so that the spine is not pulled to one side, helping to reduce pressure on the position compressing the sciatic nerve root. Exercise also increases blood flow to nourish the muscles, nerves and soft tissue in the spine, promoting soft tissue healing and improving joint stiffness.
Doctor Thang checks and evaluates the patient’s functional status. Image: Tam Anh General Hospital
Some simple sciatica pain relief exercises that patients can do easily are as follows:
Knee pressing exercise to sitc: The patient starts in a supine position with both legs stretched out. Then bend one or both legs up, using both hands to hug the knee. Pull your legs slowly toward your chest until you feel a stretch in the waist area then stop. Hold this position for a few seconds then relax your legs and return to the starting position.
Lumbar stretching exercises: Start in a standing position with your hands behind your waist. Slowly lean back as far as possible. Hold this position for a few seconds, then return to the original standing position.
Exercise lying on elbows: The patient lies face down, then lifts his shoulders up, so that his hands face forward. Elbows propped perpendicular to shoulders, hands shoulder-width apart. Hold for a few seconds, then return to the original prone position.
Exercises to strengthen back muscles: Start in a prone position, arms stretched out in front, legs stretched straight back. Simultaneously lift your head, shoulders, legs and knees off the floor. Hold this position for a few seconds, then return to the starting position.
Strong abdominal exercises: Start by lying on your back, bend your knees so that the soles of your feet are flat on the floor. Slowly lift your head and shoulders off the floor, hands trying to reach your knees.
Bridging exercises: Start by lying on your back, bending your knees so that the soles of your feet are flat on the floor. Putting force into your legs, lift your hips off the floor until your shoulders, hips, and knees form a straight line. Hold that position for a few seconds, then lower your hips.
Doctor Thang said that when exercising, you need to pay attention to intensity and duration. At first, you should do it with light intensity to let your body get used to it, then gradually increase it to suit your endurance. Avoid overtraining because it can cause injury and aggravate symptoms. Every morning, you should spend 20-30 minutes practicing in areas with flat terrain and fresh, airy air. Practitioners should breathe rhythmically to avoid losing strength. If the pain gets worse or other abnormalities appear, the patient should stop exercising and see a doctor immediately.