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Exercises to relieve sciatica pain for women

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Sciatica causes a burning pain in the buttocks that may extend down the leg. Exercises to relieve sciatica pain in the following report:

Exercises to relieve sciatica pain for women

Effective exercises to relieve sciatica pain for women

The sciatic nerve is the longest and thickest nerve in the body. It begins with five nerves in the lower back that come together to form a single nerve that runs through the buttocks and down the leg. Inflammation of the sciatic nerve is called sciatica. It can cause a burning pain in the buttocks or pain that extends down the leg. Practicing some types of exercise helps relieve sciatica pain for women, most notably:

1. Knee stretch

This stretch targets the lower buttocks and upper thigh area

To perform this exercise:

Lie on your back with your legs flat on the floor.

Bring one knee to the chest while keeping the other leg on the floor.

Hold your lower back on the floor, for up to 30 seconds.

Repeat on the other side.

Do 2 to 4 times on each side.

Read more: Exercises to relieve lower back pain

2. Hamstring stretch

Be careful when doing this exercise, and don’t overstretch.

To perform this exercise:

Stand up straight and place one foot on a slightly higher surface, such as a rung.

Straighten the leg and point the toes up.

Bend slightly forward, keeping the back straight.

Hold for 20 to 30 seconds. And don’t forget to breathe.

Repeat with the other leg.

Do 2 to 3 times with each leg.

3. Pelvic tilt exercise

Simple exercise useful for sciatica

To perform this exercise:

Lie on your back with your legs bent and your arms at your sides.

Tighten your abdominal muscles, press your back to the floor, and rock your hips and pelvis up a little.

Hold this position while imagining your stomach touching your spine. Don’t forget to breathe.

Relax for a few seconds. Then repeat the movement.

Try 8 to 12 repetitions.

4. gluteal bridges

This exercise benefits a group of muscles in the buttocks.

To perform this exercise:

Lie on your back on the floor with your knees bent. Make sure to keep the feet about shoulder width apart. Relax your arms at your sides.

Push through the heels, lifting your hips until your body forms a straight line from the knees to the shoulders.

Hold in this position for a few seconds.

Slowly lower your hips to the floor. Then repeat.

Avoid arching or rotating the back.

Do two or three sets of 8 to 10 times.

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5. Deep gluteal stretch

If you lack flexibility, you may need to modify this exercise a bit.

To perform this exercise:

– Lie on your back with legs bent. Lift your right ankle, and place it on your left knee.

Using both hands, put your fingers behind your left thigh and gently pull them toward you, keeping your head and back on the floor.

Hold for 20 to 30 seconds.

Repeat with the other leg.

You can put a book or a hard pillow under the head. If you can’t reach your thigh easily, you can wrap a towel around your thigh and use it to pull your thigh toward you.

Repeat the exercise two to three times for each leg.

A note from “Madam.net”: If you suffer from a certain disease or take certain medications, it is recommended to consult a doctor before doing some exercise.

Follow more: Neck and shoulder exercises for women

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