8 simple exercises for sciatica
Warning: The exercises described below are part of sciatica prevention, and not all of them can be performed during an attack.
Exercises which can be performed at home:
1) Lie down on your back. Bend your legs at the knee. Cross your arms over your chest. Press your sacral curve and heels to the ground. Simultaneously lift your head and arms, trying to touch your chest with your chin. Repeat 5-10 times.
2) Lie down on your abdomen. While inhaling, lift a straight leg up, and count to 5. While exhaling put down your leg, and relax. Repeat with the other leg – the total number of repetition 10-30 times.
3) Lie down on your back. Cross your forearms behind your head. Lift your pelvis while pressing your loins to the floor. Tense your buttocks and lift your arms and shoulders. Repeat 5 times.
4) Starting in the bench position lift and straighten up the right arm, and left leg. Try to keep your head back, and the raised limbs in the same line. Count to 5, and change the side. Repeat 6 times.
5) On your hands and knees, arch your back. Alternatively move the right knee towards the left part of the chest, and then the left knee towards the right part of the chest. Repeat multiple times.
6) Lie on your back with your legs straight, and arms alongside your torso. Lift legs, hug them under the knees, and strongly pull towards your chest, so that your buttocks are lifted from the floor. Count to 10, and go back to the starting position. Repeat 10 times.
7) Lie on your back, one leg straight on the floor, the other one bent at the knee, and hugged by both arms, and pulled towards the chest. Lift the straight leg, flex the toes towards your body and hold the position for 5 seconds. After, go back to the starting position, and repeat 5 times for each leg.
8) On your hands and knees, stretch your back muscle by alternatively sitting on first the right, and then the left heel – whilst still supporting yourself with hands (do not move your hands off the mattress).