Sciatica patients can do these three exercises!You can do it at home!
Sciatica, which refers to lower back and leg pain caused by sciatic nerve problems, is a symptom rather than a specific disease.
The sciatic nerve is a very thick nerve in the human body that runs along the waist, hips, legs, and feet.
There are many reasons for sciatica, and lumbar intervertebral disc herniation is common in clinical practice.
Exercise is a common way to relieve and reduce sciatica.
Liao Bo, Department of Orthopedic Spine Surgery, Tangdu Hospital, will introduce you to three sciatica patients who can do lumbar spine stretching exercises. You can do it at home!
1. Prone stretching
Lie on your stomach with your palms down next to your head.
The arms gradually lift the torso upwards, the hips are relaxed, and the pelvis is close to the ground.
Gradually lift the head, upper back, and waist until you don't feel a slight discomfort.
Slowly return to the starting position.
10 times for 1 set, 3 sets per day.
2. Stretch against the wall
Stand facing the wall.
Place your feet shoulder-width apart and your hands on a wall at shoulder height.
Look up at the ceiling while raising forward in neck-back-waist order.
The reverse sequence gradually returns to the starting position.
10 times for 1 set, 3 sets per day.
3. StandStretch
Stand up straight and move your chin towards your chest.
Place your hands on your hips and slowly lift them forward.
Slowly return to the starting position.
10 times for 1 set, 3 sets per day.
Note: The above exercises are only suitable for people with mild symptoms.
The above exercises are best carried out after a visit to the hospital.
The above exercises should be done within your means.
Exercise ** Pain aggravation should be stopped immediately.