Useful Exercises To Treat Sciatic Neuralgia

The sciatic nerve is very long, extending from the lumbar region to the ends of the legs. Sciatica neuralgia should not be confused with sciatica, as it is just a sensation of pain in the lumbar region and not a disease in itself.

In today’s article we invite you to discover how you can improve sciatic neuralgia with the author of some unique physical exercises. The following routine will help you feel better so that you can resume your daily activities.

What is sciatic neuralgia?

Sciatica neuralgia is a symptom that warns us that there is a problem with the sciatic nerve. In general, it manifests itself in the form of intense pain, accompanied by numbness and tingling.

Middle-aged people (30-50 years old) are the most vulnerable group to sciatic neuralgia. The main causes of this problem are:

• Natural deterioration
• Exercising excessive force on the lumbar region
• Sudden accumulation of pressure

In general, sciatic neuralgia increases in intensity at night, after the patient has spent several hours sitting in the same position (whether sitting or standing). Other common causes of sciatic neuralgia are:

• Disc herniation
• Degenerative arthritis
• Vascular disorders
• Tumors that compress the nerves of the spinal cord
• lesions
• Infections
• inflammation

The main symptoms of sciatic neuralgia are:

• Pain in the lumbar region, which may extend to one or both legs
• A feeling of weakness in the muscles of the legs, buttocks and toes

• Extreme discomfort when sneezing or coughing
• Increased pain intensity when lying down or bending over
• Tingling or numbness in the legs
• Inability to sit down for long periods of time

6 exercises to treat sciatic neuralgia

If sciatic neuralgia is already affecting you, you have certainly realized that this problem is a nightmare and you want to feel good again. The pain caused by sciatic neuralgia is debilitating and it will be difficult for you to adopt an appropriate position to stop it.

Fortunately, we have the means to prevent sciatic neuralgia and relieve its symptoms. These include exercise, the most useful of which are:

Pilates

The next exercise should be performed very slowly. It is essential to listen to the signals that our body transmits to us.

Of course, this does not mean giving up exercise as soon as we feel pain or discomfort. But we must not put too much pressure on the lumbar region.

• Lie on your stomach on a mattress or on the floor.
• Put your hands in front of your head and stretch your legs so that they are straight.
• He raised his right leg, simultaneously raising his right hand.
• You will also need to lift your head a little, but your torso should not leave the ground.
• If you have raised your arm and leg as much as you can, hold the position for three seconds, then return to the starting position.

Then train your left leg and right arm. Perform ten repetitions for each half of the body.

Back stretching exercise

In order to perform this exercise, stand up straight with your feet together.

• Bend down as if you want to touch your toes.
• However, the purpose of this exercise is to touch the floor with your fingers. There is no problem if you do not manage to complete it.
• During this exercise, the back forms a “curve” and the muscles and sciatic nerve are stretched.
• To return to the starting position, you will need to move slowly so as not to feel dizzy (these movements can lower your blood pressure).

Perform six repetitions and try to bring your fingers closer to the ground each time.

Leg stretching exercise

The sciatic nerve starts in the lumbar region and crosses the legs. For this reason, it is advisable to stretch your legs when you are affected by sciatic neuralgia. You have several options:

• You can, for example, lift your right foot on a table or chair and keep your left foot perfectly straight.
• Stretch your hands forward so that you touch the tips of your right toes (or try to get as close to them as possible).
• Hold this position for a few seconds, then return to the starting position.
• Perform three repetitions.

By performing this exercise, you will stretch your lumbar region and buttocks.

Exercise for the lumbar region

Sciatica neuralgia can paralyze us for several minutes due to the intensity of the pain experienced. For this reason, it is important to stretch the lumbar region as soon as the pain starts.

• Lie on your back, either on a mattress or on the floor.
• Stretch your legs and cross your arms. Then extend your arms along your body and make sure your palms are facing down.

• Bend your knees, but keep the soles of your feet on the ground.
• Gently tilt both knees to the right until they touch the ground.
• Try not to raise your shoulder or left arm.
• Hold this position for more seconds.
• Return to the starting position, then train the other half of the body.
• Perform five repetitions.

Exercise for stretching hamstring muscles

The pain caused by the sciatic neuralgia can go down, reaching right to the foot. The following exercise can help you relieve the pressure experienced in this region.

• Sit on the floor with your back straight and your legs outstretched forward and apart.

• Turn your shoulders to the right and lean forward, as if trying to touch the tips of your right toes.
• Your head should touch your right knee.
• Hold this position for several seconds, then return to the starting position.
• Train the left side.
• With each repetition, try to stretch a little more than before.

Waist stretching exercise

This last exercise will relieve sciatic neuralgia because it directly targets the affected region.

• Lie on your back on a mattress or on the floor, bend your knees and bring them as close to your chest as possible.
• Grab your feet with your hands to keep your knees in place. Basically, you will have to adopt the fetal position.
• Put a little pressure on your knees.
• Release your legs and stretch them.

• Repeat this exercise several times.