Over the years, it is very common to suffer from sciatic pain . Diseases such as diabetes, a complication in the bones of the spine or the abuse of bad posture can be some of its causes. Usually it is usually resolved with medication, without needing an operating room, but the best, without a doubt, is to prevent it in order to avoid any possible discomfort. Therefore, throughout this article we are going to talk about the best exercises to prevent sciatica . You will notice that your body feels stronger and more prepared to face a situation of these characteristics.
Best exercises to prevent sciatica
There are many exercises with which we can deal with sciatic pain . In addition, they are very simple and you don’t have to spend a lot of time on them to get good results. In this section we will describe some that offer important effects and that are available to anyone , regardless of their age and lifestyle.
Superman
One of the best exercises to prevent sciatica is the “Superman”. To carry it out, we must put both hands and knees close to the ground, that is, we have to get on all fours. When we are in this position, we must separate the left knee and the right hand and join them under the abdomen. Then it’s time to stretch both limbs at the same time .
Hip lift
Another of the exercises that we can do to feel good and prevent the sciatic nerve from bothering us is the elevation of the hips. To execute it, we must lie face up on the ground. We can use a mat to feel more comfortable. Afterwards, we bend our legs and put our feet on the floor . We have to do the same with the palms of the hands. Now, it is time to raise your hips. It is important to keep it in the air for at least a few seconds. After this time, we return to the starting position
Iron
In this exercise we use a large part of our muscles to carry it out. To do this, we have to support our forearms on a mat. We do the same with the balls of the feet. The body must be kept straight throughout the exercise and, in addition, it is important to tighten the muscles that are in the abdomen area. We will thus achieve better results.
Pyramidal exercise
The pyramidal exercise serves to strengthen, above all, the muscles of the gluteal area. To develop it, first of all we have to lie on our back near the wall, against which we will support one of the feet. Likewise, we will form an L with the other leg, which will serve as support with respect to the one that is against the wall. At this point, we force outward with the latter . Three pushes will be enough to achieve our goal. Afterwards, it is important to rest for a few seconds and repeat the same movement with the other limb. If we feel safe, we can avoid using the wall.
The cat
Another of the best exercises to prevent sciatica is the cat. To execute it we must stretch the lower part of the lumbar . Thus, we rest our hands on the ground and also our knees, that is, we get back on all fours. The purpose is to arch the back making an extension of the lumbar area. While we carry out these movements we have to expel air. Once we have reached this point, we return to the initial position, inhaling slowly. We can do ten repetitions to get better results.
The camel
The camel exercise is the most complicated of all those we have described above. The aim is to extend the back in a very intense way, but we have to do it in the right way to get the maximum benefits and avoid any injury . The important thing is to open the chest and keep the hips above the knees. Also, it is necessary to activate the glutes to open the front of the body.
To begin, we have to place our hands on the lower back . The fingers have to point downwards. To bring the scapulae together as much as possible we must put the elbows inwards. So we go down depending on the limits that our back indicates, specifically the lower part. We will use the arms as a measurer, they will help us avoid any damage that this exercise can cause us.
If we want to strengthen our body and avoid sciatic pain , it is best to do the routine that we have just described at least two days a week , although three would also be perfect. Everything will depend on our availability. Of course, we must do it on alternate days for the body to rest.
If the pain is not constant, it is advisable to emphasize the first three exercises so that the area becomes stronger. On the contrary, if we feel constant discomfort, it is best to focus on the last three in order to release tension. On the other hand, it is advisable to start the routine by doing three sets of fifteen repetitions . Each of them should last fifteen to twenty seconds. We can increase the intensity as we feel better and feel more prepared for it.
Prevent sciatica
It is not easy to prevent sciatic pain , but we can always perform small routines so that it appears as little as possible. In this section we will describe some examples.
Exercising regularly
You need to exercise regularly if you want to strengthen your back. Above all, it is necessary to focus on the lower area of it and the muscles of the abdomen in order to correct posture and maintain proper alignment . We have already exposed in this article some exercises that we can carry out to achieve this goal.
Maintain proper posture when sitting
Sometimes we are not aware that with small gestures many benefits are achieved. In this way, sitting properly can save us a lot of problems. What’s more, sometimes placing a cushion on the lower back is recommended to maintain its normal curve.
Take care of the body in every movement
We cannot make any type of gesture because at first it is comfortable for us, but we must follow a series of guidelines. Thus, for example, when we lift weights we must ensure that the legs make the effort .
