Min menu


7 Exercises To Relieve The Pain Of Sciatica

7 Exercises To Relieve The Pain Of Sciatica

The sciatic pains are sometimes so violent that it becomes impossible to make any movement. Fortunately, this is not a generality and some stretches are often welcome to relieve them when they are more moderate. For example, yoga can reduce the pressure on the sciatic nerve, and the breathing exercises that accompany this practice help to relax and find calm and serenity.

What is sciatica?

In terms of ailments, "sciatica" refers to pain along the sciatic nerve. This largest nerve in the body extends from the buttocks to the foot through the back of the leg. Although we have two sciatic nerves, one on each side of the body, the pain is generally felt only on one side.

What are the causes of sciatica?

The herniated disc
In most cases (about 85%), sciatica is due to a herniated disc.
Herniated discs usually occur at the bottom of the spine and are most often due to disc degeneration. They occur when one of the intervertebral disks, most of the time worn out and weakened with age, is found following a false movement torn or cracked and that its central and soft part escapes and compresses a nerve root.

A herniated disc causes sciatica when it presses on one of the roots of the sciatic nerve.

Other causes
Pain along the sciatic nerve may also be caused by an injury or irritation of the sciatic nerve, which can be caused by:

- the sporting activity strongly soliciting the spine
- trauma: fall or accident
- vertebral osteoarthritis
- vertebral collapse
- an infection or cancerous tumor in the spine
- poor posture and weight gain in pregnant women

As for the factors that increase a person's risk of suffering from such a condition, they are as follows:

- aging, poor lifestyle
- stress
- smoking
- overweight, obesity
- practice of a sport or work where important movements of the back and legs are performed

How to prevent sciatica?
To prevent sciatica and the intense pain it causes, here are some good habits that you could take and apply daily:

Avoid imposing constraints on your intervertebral discs

Adopt a healthy diet to keep a healthy body:

- Eat lots of fresh fruits and vegetables
- Avoid alcohol consumption and smoking
- Avoid industrial foods, sugars and refined grains, dairy products, etc.
- Fast from time to time
∙ Practice regular physical activity
∙ Have enough rest time and release the pressure
- Get enough sleep
- Avoid stressful situations as much as possible
- Relax and practice regular relaxation exercises

What to do in case of sciatica?

Some Yoga exercises to relieve your pain

1) Posture of the cow's head
Sitting with your legs extended, bend your right leg and bring your right heel outward to your left butt, then lean forward while keeping your left foot pointed to the sky.

2) Half-twist sitting posture
Sitting with your legs extended, bend your right leg and bring your right heel to the outside of your left thigh. Then fold your left leg towards you by bringing your left foot back against your right buttock, and twist your spine by pressing a hand on the ground behind you, as if looking back.

3) The sleeping pigeon
Sit with your legs in a butterfly, keep your right leg in position and lie down on it, bringing your left leg behind you, tense, pointed foot. Extend your arms forward.

4) The inclined twist
Sitting with your legs extended, bend your right leg and bring your right heel to the outside of your left thigh. Fold your left leg toward you, bringing your left foot back against your right buttock, then lie back with your shoulders touching the floor. Extend your arms to the sides, perpendicular to you.

5) The supported bridge
Lying on your back, bring your feet back to you by bending your knees, legs parallel, and raise the pelvis, which you will support with your hands, arms bent and leaning on the ground.

6) Lizard Posture
In the position of pumps on the knees, bring the left foot near the left hand. Descend on the elbows by placing the forearms forward and extend the right leg back by pointing the foot. Keeping your left foot near your left elbow, move your left knee away from you.

7) The related angle
In the butterfly position, lower your head and lean forward holding your feet with your hands.