Can I Cure Sciatica at Home
Sciatica: You should definitely avoid these 2 mistakes
A tingling sensation? A pain like an electric shock or a feeling of numbness? Typical Symptoms of sciatica! The buttocks, legs and feet are also often affected from the lower back down. But what exactly you can do thenand what you should be better off, we'll tell you in today's video. If you follow our advice and also do our exercise, which we will show you afterwards, you can relieve your sciatica pain and effectively prevent it.
You can also get more tips from our pain specialist Roland Liebscher-Bracht and illustrated exercise instructions for sciatica complaints in our free PDF guide.
© Yuri Shevtsov | shutterstock.com
Mistake number 1 - take care of yourself
When it comes to sciatica pain, many people assume that inflammation is involved. Those affected therefore want to avoid straining the sciatic nerve and in the painful area as much as possible.
Clearly: if we have pain, we also fear that it will worsen. We can even get very stiff from fear of having to endure even more pain. And this is exactly where the crux of the matter lies: the Relieving posture.
According to our understanding of pain, that is exactly what it is not helpful with sciatica. On the contrary, Sedentary lifestyleelevated the Pain risk, promotes excess tension in muscles and fascia and thus also the Cause of pain.
But why is that and how does the pain arise? Learn more about the second mistake to avoid with sciatica pain. 👉
© Andrey_Popov | shutterstock.com
Mistake number 2 - don't change anything
So we move too little: ours Movements are adapted to our everyday life, stuck and as a rule too one-sided. The most common practice in everyday life is sitting. Without the right movement compensation, this makes our muscles and fasciae in the back and front of the body relentless over time. Due to the bent posture, they shorten the front. As a result, the rear muscles on the buttocks and hips tighten against the pull forward. In short: ours The muscles and fasciae are simply overstretched.
And because that too Sciatic nerve If it runs down over the buttocks and hips, it is controlled by the overstretched muscles trapped. Tissue fluids can no longer circulate unhindered, nutrients do not get to the spot and waste materials accumulate. Conclusion: pain can arise. Inflammation itself is just a symptom.
Are you taking care of yourself now also and don't you change anything either in your one-sided movement behavior, it can be yours Complaints even worse. Because yours Muscles and fascia would only harden more.
So don't take it easy and change something! You now know that muscular-fascial excess tension is almost always to blame for sciatica pain. For you this means: movement that is as varied as possible - even with existing pain - so that you can release the tension yourself and relieve your pain. To make it as easy as possible for you to get started, we are now going to show you a stretching exercise that you can do right away at home.
Before you start:
- Look at that Video at. Also read the Exercise description by.
- Find yourself first a quiet place. Maybe you also have an exercise mat? Then please use them.
- Practice deliberately slow and gradually feel yourself into an exercise. It doesn't always have to work right away.
- Hold on to your pain mindful and over eight on your personal pain scale, but well below ten.
- Breathe in and out calmly. Increase yourself and intensify the practice if you can.
Do this exercise on the side where you have sciatica pain first. In the exercise description we take the left side as an example.
First, sit on the floor. Support yourself backwards with your hands and keep your legs bent.
Now place your left leg under your right so that the left right-angled rests on the floor. Use your pelvis to straighten your core until you feel your knee lift off the floor.
Then mold in your back Hollow back and keep the posture. In the next step, go out of the Hip out forward. You should feel a pull in your left buttock by now.
Now look for more feelings of tension and exactly that Point at which your sciatic pain can be clearly felt: To do this, move your hips slightly to the left and right. Make sure that you keep the hollow back while doing this.
Once you have found the point where you can trigger your pain, stay in this position. It is completely normal and wanted for you to feel the pain. It suggests that the over-stretched muscles are loosening. Now switch sides to repeat the exercise.
Note: Always keep a hollow back so that you can move forward and sideways from your hips.
Alternative: You can also do the exercise on a chair. To do this, simply place the respective leg on the other.
The best exercises and tips for sciatica pain
Download our free PDF guide against sciatic pain now and start straight away with the best exercises for a pain-free life!
Enter your email address in the form to download the guide:
💡 If you have sciatica pain, you will also be interested in:
Recognize SI joint pain
Pain in the back or knees can also be due to over-tensioned muscles around the sacroiliac joint. Find out more here.read now
But an ISG blockade?
With an ISG block, the pain may be similar to sciatica. Here you get the right exercises against it.to the ISG exercises
Understand Sciatica Pain
Medicines and operations - find out why none of this works and which warning signals from the body you should still watch out for when you have sciatica pain.to the lexicon article
The best exercises and tips for sciatica pain
Download now and start straight away with the exercises ⬇️⬇️⬇️
Enter your email address to download the guide:
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