5 Exercises to fight Sciatica !!

Every morning Rituja woke up with that same back pain, which had almost become a morning ritual for the last 6 months. Negligence on her behalf finally led to a doctor’s visit. She had already entered the severe stage of Sciatica which required an expensive treatment, in order to be taken care of.  Sciatica being a very common pain problem can happen to you as well. Hence, unlike Rituja, buckle up and start early!

What is Sciatica?

Sciatica is a leg pain caused through the sciatic nerve in the lower back area, running along the length of each leg from the buttock down the foot. This sensation is usually felt in one leg, and described by physicians as “intolerable”.

Why does it happen?

The most common reason behind Sciatica is a herniated disk. When a disk develops a crack and bulges to the spinal canal, it pinches the sciatic nerve producing pain or numbness.

5 exercises to fight sciatica

When sciatica flares up causing extreme pain or tingling, you’ll do just about anything to find relief. That’s why these simple exercises can actually be extremely effective to reduce and check the pain:

1. Press up: Popularly known as Bhujangasana, lie down with your hands flat, next to your shoulders. Press your palms to lift upper body up, keeping the hips and pelvis rooted to the ground. Hold this lifted position for around 10 seconds, then slowly return back to the start position. Do 10 repeats.
2. Knees to Chest: Lie on your back and slowly hug your knees to the chest. Hold for 30 seconds for 1 repeat. Do 3such repeats.
3. Knees to opposite shoulder:  Lie on your back with legs extended. Lift your right leg, clasping your hands behind the knee. Now gently pull your right knee across the body and toward your left shoulder. Hold on for 30 seconds. Do 3 repeats.
4. Pigeon Pose: Lie on your back with bent knees, feet flat on the ground. Cross your right ankle over your left knee (in the shape of a “4”). Grasp your hands behind your left knee and gently pull your legs toward the chest, as you press the right knee away from your chest. Hold on for 30 seconds.  Switch legs and do 3 repeats.
5. Standing hamstring stretch :  Place the right foot on any elevated surface or at your hip level. Flex your foot, keeping the toes and leg straight. Bend the body forward, slightly stretching towards the foot. Release the hip of your raised leg downward as opposed to lifting it up.

Moving is usually the last thing people suffering from sciatic pain want to do, but it’s clearly one of the most important requirements to fight sciatica.  Exercise increases blood flow to the disk and the nerve, helping to get rid of the chemicals causing the inflammation.

By Dr. Shabtab Khalid

ZilaxoAdvanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-UnaniFormulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

www.zilaxo.org