What exercises are good for your spine from pinching?

What exercises are good for your spine from pinching?

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Answers (1)

Answer 1
October, 2020

For the sciatic nerve, gymnastics is considered one of the main methods of therapy after the use of medications. There are several exercises that allow you to act on the nerves, relieve spasms and pain, and relax the muscles in the pinched area:

    1. Walking in place with high knee lifts is an effective method to warm up the required muscles. It must be done slowly, raising the knees so that the thigh is parallel to the floor. For a start, a 1 minute walk is enough. Further, you can increase the load, gradually reaching up to 3 minutes.
    1. Raising a straight leg in front of you. A common exercise performed while standing. If it is impossible to maintain balance, you can grab a chair with your hand. The leg should be straightened and raised parallel to the floor, linger for 5 seconds. For each leg, repeat 5 times. After 3 weeks of regular exercise, increase the load up to 10 times for each limb.
    1. Standing forward bends help stretch the muscles in the back and back of the legs, which also helps to release the sciatic nerve clamp. Perform slowly, bend as low as possible, trying to reach your knees with your forehead. Repeat at least 5 times.
    1. Squats also help relieve spasm and pain in the lower back and along the length of the nerve. During execution, you need to keep your hands on your belt or in front of you, spread your legs 30 cm apart, squat slowly, trying to feel the tension and relaxation of the muscles of the buttocks and legs. Repeat at least 10 times.
    1. Bends forward while sitting on the floor. You need to straighten and connect your legs, stretch your arms forward and try to reach your toes or further. This exercise is useful not only for sciatica, but also for radiculitis, the initial stage of an intervertebral hernia. You need to repeat from 5 to 10 inclinations. Stop if pain is severe.

Exercising is best done in the morning right after waking up. If acute pain occurs during training, you should refuse to do it and consult a doctor.

Static loads

It is imperative to add a static load to the daily training complex, which will relax the muscles and allow you to quickly achieve improvements. The simplest and most effective exercise is “cat”. It is performed on all fours, you must first relax, lower your head and bend the spine upward as much as possible, linger for 10 seconds. After that, bend down, lifting your face up.

Repeat at least 5 times, holding each position for 10 seconds. Experts recommend starting and ending each workout with this particular exercise. It is universal and suitable for any pathology of the spinal column.

The next exercise in Eastern practices is called the "child's pose". You need to kneel on the floor, sit with your buttocks on your heels, lowerthe torso with arms straightened over the head, without lifting the buttocks from the heels. Remain in this position for a minute. Repeat 2-3 times. The exercise perfectly relieves tension and stretches the back muscles, which has a beneficial effect on the course of pathology.

The following exercise is simple. You should kneel, straighten one leg and take it back, and lower the buttocks on the second, hold for 10-15 seconds, repeat for each leg 3 times. Such a static load will not only eliminate pain, inflammation, but also make the spine more flexible, relieve the load on the vertebrae and discs, prevent rupture of the annulus fibrosus at the initial stage of hernia.

I want to tell my story, about how I cured a hernia and a pinched sciatic nerve . Finally, I was able to overcome this unbearable lower back pain. I lead an active lifestyle, live and enjoy every moment! Several months ago I was twisted at the dacha, a sharp pain in the lower back did not allow me to move, I could not even walk. Doctors at the hospital diagnosed with herniated L3-L4 discs with a complication of pinched sciatic nerve. I prescribed some medications, but they did not help, it was unbearable to endure this pain. They called an ambulance, they put a blockade and hinted at an operation, all the time I thought about it that I would be a burden for the family ... Everything changed when my daughter gave me an article on the Internet to read. You can't imagine how grateful I am to her for that! What I learned from the article literally pulled me out of my wheelchair! In recent months, I began to move more, in the spring and summer I go to the dacha every day. Who wants to live a long and energetic life without these diseases, take 5 minutes and read this article. For anyone interested, you can read an interesting article in detail at this link. I wish everyone to defeat this disease!

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