A special gymnastic complex will help reduce pain and form a strong muscular corset, restore spinal mobility and blood circulation. Classes have features that need to be considered in order to avoid complications and more serious injuries.
Why do we need physical education?
Osteochondrosis, intervertebral hernia or post-traumatic displacement of the vertebrae contribute to the infringement of the spinal nerves. The largest of them, sciatic, moves away from the lumbosacral junction and passes along the back of the foot to the foot. If it is this nerve that has been pinched, sharp pain impulses arise in the entire limb, preventing normal movement. Inflammation develops, which progresses without treatment and can lead to serious complications.
The neurologist prescribes primarily NSAIDs – anti-inflammatory drugs with an analgesic effect. And after the inflammatory process is stopped, rehabilitation measures are shown. The leading role played by exercises to unlock the sciatic nerve, restoring the natural anatomical structure of the spine. At the same time, the blood flow is activated, the nutrition of the muscles improves. Muscle tone is normalized, and a strong “corset” is formed, supporting the spinal column.
Physical education classes have several indisputable advantages over other types of sciatica treatment:
- Firstly, with proper distribution of the load and compliance with the recommendations of a physical therapy doctor, they do not give side effects (unlike medicines) and are allowed during pregnancy.
- Secondly, when the sciatic nerve is pinched, they do gymnastics at home. It saves time and money.
- Thirdly, exercises provide a long-lasting therapeutic effect, since they eliminate not the symptoms, but the cause of the disease.
The need for physical therapy is determined by a neurologist, who takes into account the severity of the patient’s condition with nerve crushing, the presence of indications and contraindications.
A set of exercises is selected strictly individually by a specialist of the appropriate profile – an exercise therapy doctor. It is desirable to conduct the first classes in his presence in order to master the correct technique for performing movements and determine the amount of necessary load.
Being engaged at home, you should:
- do it daily, several times a day for several minutes;
- perform the recommended number of approaches and repetitions;
- make all movements smoothly, without haste;
- stop the activity when pain impulses appear.
An important condition for training – a flat solid surface. Special equipment is not required, except for a rug and a chair. Clothing should be just comfortable and not chilling movements.
The following exercises for pinching the sciatic nerve are an approximate set of movements. They are not self-medicinal benefits and can only be used for familiarization. The sequence of execution, the number of repetitions and approaches are determined individually by the attending physician.
In this position, it is safest to engage, since there is no static load on the spinal column. The most effective is the tightening of the knees to the chest supine. Bent legs as close as possible to the body, while the head from the floor does not come off, and his hands support the hips. In this position, the body needs to be fixed for 10 seconds, then smoothly return to the original one.
Also shown are body lifts. Bent at the knees with legs, you need to rest against the floor, arms crossed on the chest and slowly bending the torso in the lower back. To rise to a sitting position is not necessary – it is enough to lift the shoulders off the floor. Slowly lifting the lower limbs from the same starting position, the torso is not detached from the surface.
Turning over on the stomach, you need to lift the upper part of the body. Stretching forward parallel to the floor of the arm, without lifting the legs, lock into this position for several seconds. As the muscles are strengthened, lower limbs can be lifted simultaneously.
The final exercise in sciatic nerve sciatica in this part of the complex is deflection in the lower back. Having focused on the elbows and knees, you need to alternately round your back and bend your stomach to the floor.
Sit on a chair or on the floor to join the brushes on the back of your head and turn the body to the right and left in turn. The amplitude should be maximum, but without pain and sudden movements.
You can also rotate, spreading the upper limbs to the sides at shoulder level. Sitting on the floor it is recommended to lie down smoothly, at the same time tightening the bent legs to the chest, then returning to a sitting position.
Performing these exercises in inflammation of the sciatic nerve is allowed only with the complete disappearance of pain, because in this position the load on the spine is increased.
Standing up straight, with your arms freely lowered and placing your feet shoulder-width apart, alternately lean to the sides. Then perform the tilts back and forth as far as possible.
It is not always possible to treat pinched sciatic nerve gymnastics. Charging is contraindicated in endocrine diseases such as diabetes mellitus, hypertension, rheumatism, and certain pathologies of the musculoskeletal system.
It is categorically impossible to engage in the period of exacerbation of sciatica (when there are persistent or recurrent pain) and any chronic diseases. Physical activity is also dangerous with inflammation, fever.
Treatment according to Bubnovsky
The method of rehabilitation after injuries and diseases of the musculoskeletal system, developed by the kinesitherapist Sergey Bubnovsky, is quite popular. It is based on the fact that the main cause of spinal deformities (osteochondrosis, hernias) is the weakness of the muscular system. Therefore, his complex medical gymnastics with pinching of the sciatic nerve is primarily aimed at training the muscles.
In addition to the above basic exercises, it is recommended to do curls, squats, and other movements that require considerable effort. Since such actions can cause pain, which are unacceptable in therapeutic gymnastics, it is highly undesirable to perform them yourself. The method of Bubnovsky at home can only be used as prevention of sciatica and spinal diseases in healthy people or their exacerbations after prolonged remission.