When sciatica lashes hard, it can cause truly intense pains, capable of weakening the physical state of the sufferer, and even affecting their mood.stretches for sciatica that we can do in bed

This is why people who suffer from sciatica, need to seek immediate relief for the moments when symptoms begin to appear (leg pain, tingling, numbness, back pain, buttock pain …).

How to treat sciatic nerve at home

 

10 things you should know to relieve sciatic nerve pain

Here are 6 simple stretches that we can do in bed to relieve the pain or discomfort caused by sciatica:

1.- Pressure up

Lie down facing down, with your elbows resting on the bed directly under your shoulders, and your forearms flat on the bed, and in parallel with each other. Raise the chest and extend the back from the corner to the neck (allowing the back to arch).
Hold the posture for 30 seconds to complete a repetition. If we notice relief in the legs, do two more repetitions and move on to the next stretch. If on the contrary, you do not notice relief, skip this exercise and the next (2nd), and continue with the last 4.

2.- Pressure up in extension

Lie down facing down, with your hands resting on the bed directly under your shoulders.

Press the bed with your palms and lift your upper body up keeping your hips and pelvis glued to the bed.

Extends the back from the corner to the neck (allowing the back to arch). If you notice any pressure on the lower back do not continue to rise in the extension.

Hold the posture for 10 seconds to repeat. We will do 10 repetitions to complete 1 set and 3 sets to complete the exercise.

3.- Knees to the chest

Lie on your back looking up and slowly see your knees leading to your chest as you hug them with your arms (allowing your back to bend slightly).



Hold the position for 30 seconds to complete a repeat. If stretching helps relieve pain, do 3 repetitions and continue with the next exercise.

If stretching does not help relieve pain, skip the next one, and continue with the last two stretches.

4.- Lumbar arch

Lie on your back looking up with your knees bent and your feet flat on the floor.

Suction the abdominal area inward as you press the pelvic area against the bed.

Hold for 5 seconds and return to the initial position at rest. Complete 10 repetitions.

5.- Knee to the opposite shoulder

Lie on your back looking up with your legs straight out and your feet bent. Lift your right leg and place your hands behind your knee.

Slowly, and calmly, slowly stretch your right knee toward your left shoulder.

Hold the pose for about 30 seconds to complete a repeat. We will do 3 repetitions with the right leg and another 3 repetitions with the left.

6.- Ankle to opposite knee

Lie on your back looking up with your knees bent and your feet flat on the floor.

Carefully, and without losing control, place the right ankle on the left knee (in the position of number “4”). Place your hands behind your left knee and stretch it toward your chest as you try to keep the knee of your right leg away.

Hold the posture for about 30 seconds to complete a repetition. Do 3 repetitions with each leg.

 


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