Health : Three exercises to relieve sciatic pain

In his sports column in Priorité Santé on Radio France Internationale (RFI), Dr Jean-Marc Sène, sports doctor advises people who suffer from a “stuck” or “irritated” sciatic nerve three (3) exercises.

These exercises are intended to help sciatic nerve sufferers control their symptoms as well as promote healing.. Of course, before performing these exercises, it is necessary to take the advice of your doctor and consult him in the slightest doubt if pain appears while doing them ! The sciatic nerve is the largest and longest nerve in the human body. It starts from the lumbar spine and the sacrum to reach the level of the foot. Symptoms of sciatic nerve compression can be : Pain going down into the buttock, hip, the back of the thigh and leg down to the foot; Numbness/tingling in the leg; Muscle weakness in the leg; Difficulty walking

The idea is to do 2 or 3 exercises per day and, once again, if when practicing one of these exercises, you feel severe pain in your lower back or leg, stop it immediately, then consult your doctor !

First exercise : stretching of the gluteal muscles !

Lie on your back. Place your heel of the left leg on the knee of the right leg (left and reverse stretch for right side). Pull the thigh of your right leg toward your chest until you feel a stretch in your left buttock. Hold this position for 20 at 30 seconds (blowing well !). Take a break from 30 seconds. Repeat this maneuver for a total of 3 times on each side. This exercise can be repeated 2 at 3 times a day.

Second exercise : strengthening the deep back muscles.

This exercise is mainly used to tone your deep back muscles, as well as your abs. Start in plank position (facing the ground, forearms on the ground, legs stretched, on tip-toes). Lift one leg off the ground and hold it in the air for 2 seconds Return to starting position. Do the same with the opposite leg Repeat this movement 10 times per side. This exercise can be done 2 times a day.

A third exercise : hamstring stretching (muscles behind the thighs)

In standing up position, put your heel on a chair or bench. Pull your buttocks back and lean your back forward. Hold this position for 20 at 30 seconds Take a break 30 seconds. Repeat this exercise for a total of 3 time. This stretch can be repeated 2 times a day.

Source RFI