Physiotherapy Exercises – Effective Ways To Relieve Sciatica Pain

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Consulting a physical therapist, or physiotherapists as they are more commonly called, is nothing new. There are several medical conditions wherein these health experts are known to be very helpful, and sciatica pain is also one amongst them. Not only are these therapists qualified to assess the patient’s situation, they also offer advice and methods of treatment for various conditions. As a matter of fact, physiotherapists mainly concentrate on treatment via a more physical approach, making use of techniques such as acupuncture, manual therapy and other physical exercises.

PTs, an abbreviation used for physiotherapists are trained to identify physical imbalances in a human body, and therefore can very precisely target specific areas in your body which are weak or painful. They then suggest an appropriate plan of treatment that will suit your body, thereby bringing relief from physical pain as well as stress.

The importance of exercises in human body

As per a physiotherapist’s belief, pain is mainly classified into two different types – one that is caused due to a damage incurred, and the other that which results from stiffness. While the latter type of pain is quite bearable, and you may feel it in course of exercising, it does suggest that your muscles are not in the best shape. However, the pain starts diminishing once you finish. To ease your condition, a PT may recommend daily exercises, since this will ensure that your muscles stay in their best shape. On the other hand, if the pain is a result of any damage, it might suggest an issue with your muscles, and this also clearly indicates that you are not fit for any exercise.

Like all medical experts, a physical therapist initiates his or her treatment by determining the cause and extent of the pain. This is then followed by a series of exercises (physiotherapy) that further help in the assessment, but this is not always necessary. The treatment also includes a number of such exercises, which in fact, are numerous, and there are unique ones for all areas of your body. For example, there are different exercises for you lower back, shoulders, legs, spinal cords, and such. Additionally, your health care practitioner may also recommend some specialized stretching exercises for you. This will ensure that your muscles remain flexible, while also promoting proper motion in joints.

For instance, if your muscles are stiff or your joints do not allow flexibility, you may find it difficult to carry out some everyday activities such as reaching for items in the top shelf, or even when climbing stairs. This is where stretching becomes immensely helpful, and all the more because it is the perfect way to enhance your body movements. In case you have undergone a surgery or an injury, it is essential that you consult a physiotherapist to perform exercises which will inhibit scar formation from damaging your normal movements.

Physiotherapy exercises for easing sciatica pain

Compiled below is a short list of exercises that are known to be very helpful in getting rid of sciatica pain. Additionally, this will also help in the correction of your posture, while also simultaneously working on the development of the core abdominal muscles as well as on the back muscles. Regular exercise speeds the recovery process and inhibits pain return.

Things you will need – Folded blankets, or preferably a yoga mat will make lying on your back a lot more comfortable. Also, if you are looking for working on your muscles (back or core abdominal ones), you may find that a balance ball is quite useful and efficient. However, ensure that you purchase one that does not burst, and is also the right size for you.

•    Single knee to chest – Begin by lying flat on your back with legs straight. In case your back pains awfully, try putting a pillow under your knees to support it. The exercise involves pulling your knee to your chest, one at a time. This will allow your hip and buttock to stretch. Hold your knee for about thirty seconds, and the let go. Repeat the same with the other one. Do this as many times as you can, but it is always advised to maintain a schedule.

•    Back massaging circles – Lie flat on your back with your legs gently pulled towards your chest. This exercise involves massaging your lower back by gently circling your knees. The steps might be painful if your sciatica pain is considerable, so you will have to be very gentle in the beginning. Additionally, this can also be achieved if you use a balance ball under your calves.

•    Core muscle contractions – This will require some preparation initially, so you will have to be very calm when doing this. Lay flat on your back with your legs straight. Also put a pillow under your knees to support your back. Now, you are required to contract the muscles which stabilize your spine. Again, be very relaxed when doing this, and breathe as naturally as you can. Hold the contraction for about thirty seconds before you release. Although this might seem slightly difficult, repeat the process several times each day.

•    Lying twist – With your knees bent a little and your feet flat on the floor, lay flat on your back. Begin by stretching your arms up to the height of your shoulders, keeping them away from the body. Next, gently drop your knees to your left, and turn your head to the right. Hold your movements for about thirty seconds, and repeat the steps using alternative directions.

Exercises for core stability

•    Balance ball bridge – Lay flat on your back with a balance ball well placed beneath your calves. With your neck and shoulders on the ground, gently raise your pelvis in such a manner that your upper legs and back come in a straight line. Next, slowly drop your pelvis to ground level. Repeat the steps 10-15 times every day. Alternatively, you can always use a couch instead of a balance ball by placing it under your legs.

•    Balance ball diagonal for raising arm/legs – In contrast to all the other exercises, this involves laying on your stomach with the balance ball under it. Keep your arms and legs on the ground, with at least shoulder width distance. Now, gently elevate your left arm and your right leg so that it levels horizontally with the ground. Hold your position for about five seconds, and repeat the steps using your other side. Repeat the exercise 10-15 times. Additionally, if you do not have a balance ball, you can easily do it on your knees and hands.

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