Sharp pain in the back, often radiating to the leg, numbness — this is most likely a manifestation of lumbar sciatica. Most often, the disease is caused by degenerative changes in the intervertebral discs, which become thinner with age, gradually lose their elasticity. Such changes often lead to pinching of the spinal processes. A few simple exercises will help prevent the development of irreversible changes in the spine. They will ensure blood flow to the problem area, as well as help strengthen the muscular frame, which will ensure the correct position of the spine and minimize the risk of squeezing the nerve processes.
Exercise 1. Fixing the correct position of the spine
You will need a chair for this exercise. First, stand up straight, put your right foot on the chair seat. In this case, you should pay attention to the position of the right leg - it should be bent strictly at a right angle. We lower the left hand on the right knee, trying not to slouch. Happened? Now, trying not to change the position of the legs, turn the body to the right and stay in this position for 20-30 seconds. During the exercise, you need to monitor your breathing. Now let's take a mirror pose and repeat the exercise.
Exercise, which promotes the formation of correct posture and strengthening of the muscular corset, is very useful for the prevention of lumbar sciatica.
Exercise 2. Strengthening the abdominal muscles
To take the starting position for the next exercise, you need to lie on the floor, while your legs should be bent at the knees. In order to control the correctness of your actions, you can put one hand on your stomach. Having taken this position, we will alternately strain and relax the muscles of the press (with your hand you can control how tense they are). If you are doing everything right, the spine should form a slight deflection at this moment. Hold the muscles tense for about 10-15 seconds, then relax. Repeat the exercise 10-12 times, it is very useful, because the trained abdominal muscles prevent excessive deflection and incorrect position of the spine.
Exercise 3. Continue to work on the press
The next exercise, which you may be familiar with, is also performed while lying on your back. Lying on the floor with straightened legs and holding straight arms in front of you, we rise a little, then fix this position for 5-10 seconds, and smoothly return to the starting position. If physical fitness allows, the exercise can be complicated. To do this, try to keep your hands behind your head, closing your fingers in the lock. Repeat 10 times.
Would you like to diversify this exercise? Then let's change it a bit. To do this, you need to bend your legs a little, resting your feet on the floor. Raising your back, try to touch your right thigh with your left elbow and vice versa.
Exercise 4. Developing the muscles of the back and lower back
The following two exercises, which should be mandatory for those suffering from lumbar sciatica, will help relieve a slight discomfort in the back. Let's take the starting position — Let's lie on our back again. Bend your legs, put your feet on the floor. We will lower the bent legs — alternately, on the right and left sides. You need to repeat this movement 10 to 15 times.
When doing this simple exercise, pay special attention to your upper body, while keeping your shoulders on the floor.
Exercise 5. Some more static loads that can prevent lumbar sciatica
Continue to lie on your back with your arms perpendicular to your body. The right leg remains straight, and the left, bending at the knee, we will try to lower it as low as possible on the right side. We put the right palm on the left knee, controlling the correctness of the exercise. Your head should be turned to the right. Hold this position for a minute on each side, and be sure to watch your breath.
These twisting exercises, reminiscent of chiropractors, help to ensure blood flow to the problem area and thoroughly work out the back muscles. At the same time, they are quite safe, since you yourself control the range of motion.
Exercise 6. A little load for the muscular corset
To take the starting position, kneel down with your palms on the floor. Arch your back as much as possible, lift your chest and head. Hold your body in this position for ten seconds.
Now arch your back so that your chin touches your chest. And again slowly count to 10. The number of repetitions of this exercise is from 10 to 15 times.
This simple but effective exercise also promotes flexibility, helps to thoroughly work out your muscular corset, provides freedom of movement and will serve as an excellent prevention of lumbar sciatica.
Exercise 7. Flexibility and coordination exercise
In order to assume the required posture, lunge forward with your left foot. The right leg should remain straight. Connect the palms of your hands, try to touch with your right elbow & nbsp; left knee. Don't lower your head, don't slouch! If you manage to get into this position, try to maintain this position for at least 30 seconds, then change the position of the legs and arms.
The exercise provides activation of the problem area of the spine, prevents the development of lumbar sciatica.
Exercise 8. Relaxation — an important part of preventive gymnastics
When you finish the class, be sure to pay attention to relaxation exercises. For example, you can do the following:
• sit on your heels with your knees slightly apart;
• lean down, touching the floor with your forehead;
• stretch your arms out in front of you.
Try to breathe deeply and evenly. This position is especially useful if you have to sit at your desk during the whole working day.
No matter how your work day goes, do your best to:
• watch your posture, do not slouch;
• take short breaks from work;
• find at least a few minutes to do a little warm-up to relieve tension in the muscles.
For more useful information on beauty and health, you will find on the website estet-portal.com.
Read also: 10 Exercises for Spinal Health on the Road
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