Two gymnastic exercises for sciatica

These gymnastic exercises help with acute pain

If you have acute sciatic pain, the following gymnastic exercises will help to bring some relief:

1. Stand on a step or stepper, the step should be high enough to free one leg can swing and also provide a way to hold on so that you do not lose your balance during the exercise lose.
2. Now stand on the step so that the leg of the side on which you have the sciatica problem protrudes over the edge of the step and let the leg hang down completely relaxed. Hold that upper body absolutely straight and upright.
3. Now start rocking your leg back and forth slightly. Pay attention to the pain, it should not be too acute and in no case get worse with the gymnastics exercise.
4. Then turn so that your heels are facing the step and let your heel hang over the stairs. Shift some weight so that you feel a stretch in your back muscles (calf and thighs).
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Get rid of the sciatic symptoms

In order to activate the muscles especially in the pelvic area and to alleviate the sciatic symptoms, gymnastic exercises help belly- and pelvic muscles respond.

1. Lie on the move and put both legs on. Tense the abdominal and pelvic floor muscles, this is done by pulling in the belly button slightly while continuing to breathe. The lumbar spine is not completely supported; there is always a little air in the lower back.
2. Keep the pelvis as still as possible during the exercise, you can put both hands on the pelvic bones to help you notice whether the pelvis is moving or not.
3. Now slowly tilt your right leg outwards, only as far as possible without continuing to move.
4. Then slowly bring your leg back and switch sides.