A pinched sciatic nerve: relieve pain in 1 minute
Many people experience a tingling or dull painful sensation in the hips or shins in the morning. Sometimes the discomfort occurs after a long stay in one position or physical activity. Often the pain is caused by a pinched sciatic nerve.
Causes of a pinched sciatic nerve
Discomfort in the thigh and lower leg is caused by pinched nerve endings, which occur due to hypertension of the pear-shaped gluteal muscles. Overstretching of these muscles occurs due to lesions in the lower back – the occurrence of intervertebral hernias. That is, painful sensations in the lower extremities are usually due to spinal abnormalities. Problems in the lower back and the entire spine, more often provoke such factors as a sedentary lifestyle or injuries in the past.
If a person sits for a long time with a rounded upper back, there is no natural support for flexion in the lumbar spine. The back muscles become weak and do not hold the intervertebral discs in a physiological position well. If a person does not work his muscles with physical exercises, then by the age of 30 their tone is completely weakened.
Lumbar trauma often occurs when a person is lifted from an inclined position and a simultaneous turn to the side occurs. Women have often been injured while washing laundry or scrubbing floors by hand. Men are affected when changing a car wheel. In such cases, abnormalities occur in the lumbar intervertebral discs, which after a while manifest as severe pain in the leg.
How to treat a pinched sciatic nerve
First, the pain syndrome should be relieved. If the pain is acute, or severe, then you should immediately see a doctor and do not self-treat. If the pain is not pronounced, more like a discomfort state, you can eliminate it with gentle stretching exercises, which will reduce the hypertonicity of the gluteal muscles, which clamp the nerve endings.
Pigeon pose
This is a very simple and effective exercise that helps to relax the pear-shaped muscles.
Sitting on the mat. Bend the other leg and point the foot under the thigh part of the straight leg. At the same time, tilt your body forward.
This position is ideal for relaxing muscles and resting after intense exertion. Also, the exercise can be performed during the day or in the evening. In addition, the same movement can be performed in the sitting and lying position – the Cradle exercise.
After pain occurs, it is enough to perform these exercises for a few minutes to eliminate the tingling in the lower extremities. But by doing the exercises, you eliminate the consequence – the resulting pain and discomfort. To prevent the painful sensations from occurring again, you should take care of improving the lumbar spine.
Lower Back Strengthening
Too weak and stretched muscles of the lumbar spine should be strengthened. If they are shortened, you should first gently stretch the muscle tissues, and then work on strengthening them. Most of the work is aimed at maintaining the tone of the quadriceps muscles of the lumbar spine and lumbosacral muscles. In addition, it is important to work the abs, which support the entire body and help to perform movements in the lumbar spine.
This takes a long time. Usually, to get an effect, you need to practice for several months, 15-20 minutes every day.
How to relieve a pinch in 1 minute
Place the foot of the leg in which you feel pain on the knee of the other leg. Your lower leg should be parallel to the floor. Place both hands around the ankle and make small bends toward the foot, gradually stooping lower and lower. Do the movements until your chest rests on the leg. Then do the same with the other leg. Perform 2-3 approaches. This exercise perfectly relaxes the pear-shaped muscles of the buttocks and will eliminate the discomfort in the lower extremities.
*These articles are for informational and educational purposes only and are not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician for any questions you may have about your medical condition.
