Exercise

6 stretches for sciatica that we can do in bed

6 stretches for sciatica that we can do in bed



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When sciatica hits hard, it can cause truly intense pain, capable of weakening the physical state of the sufferer, and even affect their mood.

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 ...).

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

1.- Upward pressure

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

2.- Upward pressure in extension

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

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

Extend the back from the corner to the neck (allowing the back to arch). If you notice any pressure in the lower part of the back, do not continue to go up in the extension.

Hold the pose for 10 seconds to do a repeat. Will 10 reps to complete 1 set and 3 sets to complete the exercise.

3.- Knees to the chest

Lie down facing upwards and gradually bring your knees towards your chest as you hug them with your arms (allowing your back to curve slightly).

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

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

4.- Lumbar arch

Lie down facing up with your knees bent and your feet flat on the floor.

Suck your abdominal area inward as you press your pelvic area against the bed.

Hold on for 5 seconds and return to the initial resting position. Complete 10 repetitions.

5.- Knee to opposite shoulder

Lie down facing up with your legs stretched out and your feet bent. Raise your right leg and place your hands behind your knee.

Slowly and calmly, gradually stretch your right knee towards your left shoulder.

Hold the pose for a few 30 seconds to complete a repetition. Will 3 reps with the right leg and another 3 repetitions with the left.

6.- Ankle to opposite knee

Lie down facing 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 the 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 pose for a few 30 seconds to complete a repetition. Do 3 reps with each leg.

Source: prevention.com

Keep reading:

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  • Sciatica in pregnancy: how to prevent and treat it
  • Back, neck and leg pain: 5 self-massages and stretches to relieve them


Video: 6 Exercises to Relieve Sciatica Pain (August 2022).