In the article, we will consider how to exercise when the sciatic nerve is pinched.
Quite often, patients experience pinching in the sciatic nerve. The main reason for this pathology of the spine is a sedentary lifestyle. Pinching is also common during high-intensity exercise and during pregnancy. Sciatica (the correct name for pinching the sciatic nerve) is accompanied by severe pain. The main method of eliminating the clamp is to perform special therapeutic exercises. Charging in the treatment of pinched sciatic nerve with spinal hernia plays an important role.
Reasons
Factors that can provoke sciatica are:
- Sharp muscle spasm.
- Inflammatoryprocess in the lumbar spine.
- Combination of both reasons.
When the muscles are tight, the temperature rises and the skin in the affected area turns red, as well as swelling and numbness, you need to see a doctor. If the pain syndrome is mild, special exercises are allowed.
Symptoms
When pinched, the most common symptoms are:
- Severe, sharp pain while bending forward.
- Manifestations of neuralgia in the region of the gluteal muscles.
- Feeling discomfort in the lumbar region.
- Soreness while moving.
If these signs appear, you should immediately seek medical help. In the case of a severe pain syndrome, complex therapy is prescribed, which includes both taking anti-inflammatory drugs and performing special exercises.
When the inflammatory process is localized in the area of the leg or thigh, the patient is examined. As additional methods, a study of urine and blood is used.
What does exercise mean when the sciatic nerve is pinched?
Exercises: basic complex for pinching
The most effective way to unblock a pinched nerve is stretching exercises. This gymnastics is aimed at relieving inflammation and pain relief of the spine in the lumbar region.
When performing therapeutic exercises, you should avoidabrupt movements. All exercises are performed smoothly and measuredly, in compliance with the rhythm and breathing cycle. It is necessary to pull the muscles on the exhale. The basic exercises for charging when pinching the sciatic nerve include the following:
- Take a horizontal position with a bent leg. Pull the leg towards you, holding the knee, and fix at the point of greatest muscle tension. Hold on for half a minute. Extend the leg and repeat the cycle twice.
- Lying on the floor, bend your knees and pull them up to your chest. The diseased leg should be on top of the he althy one. Legs are clasped with hands and fixed for half a minute.
- Lie on your side, holding the toe of your sore leg. Pull the leg towards you as much as possible and try to reach the heel to the gluteal muscle. Hold in this position, then slowly release the leg.
Treating a pinched sciatic nerve may require a referral to a chiropractor or osteopathic specialist. When treating at home, you need to take the necessary medications, carry out physiotherapy and exercise.
Exercising for pinched sciatic nerve according to Bubnovsky
When pinched, maximum efficiency is achieved when performing a set of exercises proposed by Dr. Bubnovsky. Each exercise is performed 20 times, this is how it will be possible to achieve the maximum therapeutic effect:
- Back arching with further relaxation. Performed standing on all fours. Back inhalebends, and on exhalation slowly arches.
- Stretching. It is also performed on all fours. The right leg must be stretched back. As you exhale, you need to go as low as possible.
- Sitting on all fours, forward bends are performed.
- Strengthening the abdominal muscles. Lying on your back, bend your knees while lifting your body. Elbows should touch knees.
- Sit on your heels and rise while inhaling, stretching your arms in different directions.
- Cleansing breath. It is performed by exhaling air through tightly compressed lips. Hands are on the stomach.
- Kneeling, turn the pelvis.
- Simple push-ups from the floor.
- In a sitting position, move on the muscles of the buttocks.
- Repeat push-ups.
- Standing on all fours, swing legs forward and backward.
Prevention is important too
The listed set of exercises is performed not only for therapeutic, but also for preventive purposes. It helps to strengthen muscles and promotes normal blood circulation. Against the background of the inflammatory process, it is allowed to perform exercises while standing. The feet and shoulders should be in the same plane.
Below, we will also consider exercises for pregnant women with a pinched sciatic nerve.
Aqua aerobics
Aqua aerobics is gaining the most popularity today. This version of gymnastics is suitable even for those who have an intense load on the spine. Performing exercises in water significantly reduces the impact on the body. In addition, to relieve tension from the lumbar region is usedalso gymnastics with a ball.
Yoga
Yoga is also an effective way to relieve a pinched sciatic nerve. Muscles with regular exercise are strengthened and become more mobile.
Other benefits of yoga are considered to relieve muscle spasms, reduce the severity of pain, and normalize blood circulation. The basis of the exercises is the correct execution of breathing techniques. You need to breathe evenly and measuredly. A set of exercises is performed daily. You need to start with simple asanas (poses), gradually adding complexity.
Warm-up involves relaxing the muscles and preparing for the main complex. The "barrel" exercise, which involves arching and arching the back while standing on all fours, is optimal for this.
Perform exercises should be in a period of low pain. The following complex is suitable for this:
- Lying on your back. The legs are bent and pulled to the body. Hands are wrapped around the gluteal muscles. Hold the pose for half a minute, relax.
- Similar to the previous exercise, but the legs are pulled to the chest alternately.
- Lying on your stomach, raise and lower your body as high as possible. Feet pressed firmly to the floor.
- Lying on your back, tuck your legs in and spread your arms behind your back. Touch your knees.
- In the previous position, raise and lower the pelvis.
Yoga exercises used in exercises for a pinched nerve in the lower back do not require specialphysical training, they are quite simple. However, beginners are advised to seek expert advice. The following conditions are contraindications for exercise:
- Hematological pathologies.
- Infectious diseases in the period of exacerbation.
- Past heart attacks and strokes.
- Oncological diseases.
- Epileptic seizures.
- Tuberculosis.
In addition, yoga is not recommended in the postoperative period and with high intensity pain syndrome. If during training there is discomfort, you should abandon this type of gymnastics. So, how to exercise with a pinched sciatic nerve during pregnancy?
Nerve entrapment during pregnancy
Against the background of prolonged stress during pregnancy, at the final stage of bearing a child, a woman may experience a pinched sciatic nerve. The bulk of drugs during this period is banned, so special exercises remain the only way out of this situation. There are several exercises that can be done during pregnancy:
- Kneeling down, rest your hands on the floor. Knees should be under the hips, hands at shoulder level. The lumbar spine is arched and fixed for one minute, then a deflection is made and also delayed for a while. The head should be straight without tilting.
- The previous exercise can be performed in the standing version. For this legplaced hip-width apart, arms extended forward for balance. The loin arches and arches, holding the posture for one minute.
- The foot is placed on a small stool or step, the body reaches for it with the utmost care. When performed correctly, the back muscles of the thighs are tensed. Stretching is done gently and smoothly. In a state of maximum tension, the posture is fixed. Back straight, breathing even.
If sciatica has not been observed before, you should consult a doctor after childbirth and undergo an examination.
Exercising in case of pinched sciatic nerve is within the power of everyone.
Hernia exercises
If sciatica occurs against the background of a vertebral hernia, it is necessary to choose a special complex of therapeutic exercises. Exercises in this case are performed lying on a flat hard surface. You can not make sudden movements, as you can provoke even more compression of the nerves and blood vessels.
When exercising with a pinched sciatic nerve in a spinal hernia, it is important to relax your back and stretch. The complex is based on the following exercises:
- Lying on your back, perform a breathing technique with a deep, even inhalation and exhalation. Relax your back as much as possible.
- Pull the toes as straight as possible.
- Legs bent at the knees, feet pressed to the floor. The knees are slowly pulled to the chest, the arms wrap around the legs. Head bentthe chin goes to the knees. The position is fixed for a while.
If you are in doubt about the correct technique of the exercise performed when the sciatic nerve is pinched by a herniated disc, seek help from a specialist.
