Seven ways to relieve sciatica pain

The sciatic nerve is an important part of the human body and is extremely important for the sensation and movement of the lower limbs. Therefore, once there is a problem with the sciatic nerve, such as pain, it will affect a person's normal walking. Sciatica can be relieved through certain movements, such as: pressing the legs to the left and right sides, "flying swallow" of the waist, "five-point arch bridge" of the waist, straight leg raising method, sitting upright and raising legs, sitting flat and pushing legs, squatting and stretching legs, etc.

1. Press your legs sideways

Lie flat on the bed, bend your knees and lift your legs, keep your upper body still, turn your legs as far to the right as possible, with the right knee as close to the bed as possible, then recover, turn to the left, and recover again. This will dredge the meridians in the waist and legs and treat low back pain, sciatica, etc.

2. Waist "Flying Swallow"

Lie prone on the bed with your head and chest lifted up, with your lower abdomen resting on the bed. Spread your arms and stretch them out to the sides. Keep your legs together, straight, and lift them up as far as possible, like a "jet plane". Stay for 5 to 10 seconds, put them down, rest for a while, and do it again. Repeat 5 to 10 times in a row.

3. Waist "five-point arch bridge"

Lie on your back on the bed with your arms at your sides, and rest your head, elbows and heels on the bed. Arch your waist as much as possible so that your body is in a "bridge" position. Stop for 5 to 10 seconds and put it down. Do this 5 to 10 times in a row.

4. Straight Leg Raise

Lie on your back, straighten your lower limbs, and actively lift the affected limb. When you feel pain in your waist, buttocks, and lower limbs, try to continue lifting beyond that limit. Lift your left and right legs alternately, raise them to the maximum limit, stop for 5 to 10 seconds and then put them down. Do this 5 to 10 times in a row.

5. Sit upright and raise your legs

Sit down with your legs close together or place a thick book between them, straighten your knees, heels on the ground, hold the edge of the stool with your hands, lift your legs over your navel, and then put them down. The affected leg may not be raised very high at the beginning, but the degree of raising the affected leg will gradually increase with persistent exercise.

6. Sit flat and push your legs

Sit with your heels on the ground and toes raised. Place your hands flat on your thighs. Then bend forward and push towards your feet with both hands at the same time. It is difficult to push your feet with both hands when you first practice, but you will get good results if you persist for a period of time.

7. Squat and stretch your legs

Bend your left knee and squat down, straighten your right leg as far to the right as possible and stretch your leg, alternating between left and right.