Do you also have pain that radiates from your back down your leg? (Lumbar Radiculopathy/Sciatica) - Try these simple exercises

A very annoying problem for many people is the pain that goes from the back, through the buttocks, down the leg. Some people also call this 'silver vein'. With this pain, sometimes the leg may feel tingling, or the feeling may decrease in the leg. There are times when you cannot do your daily tasks properly due to this condition. In medical terms, we call this condition lumbar radiculopathy . You may have heard the name Sciatica . The main cause of this is when the soft parts (discs) between our vertebrae (spine) bulge out, pressing on a spinal nerve. So today, let's talk about some simple exercises that you can do at home to get relief from this pain.

Exercises that relieve this pain

In most cases, exercise can provide significant relief from sciatica pain. However, it doesn't work for everyone. Therefore, it's best to talk to your doctor before starting any exercise regimen to determine the best treatment for your condition.

The best exercises for this mainly focus on restoring our mobility and strengthening the core/abdominal muscles. Remember, doing the exercises incorrectly can make the condition worse. So it's essential to know how to do them correctly, start slowly, and gradually build up your endurance.

Let's see what are the main exercises that can be done for this.

1. Hip Flexor Stretch

It is very important to take care of the hip area when doing exercises for back pain. This exercise helps to make hip movements more efficient.

• Step 1: First, place a mat or a clean cloth on the floor, and kneel with one knee on the floor. Bend the other leg forward and place your foot on the floor.
• Step 2: Now, raise the arm straight up on the same side as the knee on the floor.
• Step 3: Move that raised arm back a little. You will feel your hips push forward and your back straighten.
• Step 4: Stay in that position for about 20-30 seconds.
• Repeat this about three times. Do the same on the other side.

2. Quadriceps Stretch

The hope is to improve the flexibility of the spine.

• Step 1: Lie on the floor, but face down.
• Step 2: Place a towel or cloth over the ankle of the leg on the side where you feel the most pain. Now use it to gently pull your heel and butt toward you.
• Step 3: Try to stay like this for about a minute.
• This can be repeated about three times.

3. Knees to Chest

This is a very simple exercise. It stretches the lower back well. It can provide relief for some spinal conditions (e.g. spondylolisthesis ).

• Step 1: Lie faceup on the floor and bend your knees.
• Step 2: Now bring both your knees towards your chest.
• Step 3: Hold it like that for about 5-10 seconds.
• Step 4: Again, put your feet on the ground and rest for a while.
• Do this about 5-10 times a day.

4. Upward-facing Dog

This is a very common pose in yoga. It stretches the chest area and helps strengthen the core muscles .

• Step 1: Lie face down on the floor.
• Step 2: Raise your head slightly and place your hands under your shoulders, palms facing the floor.
• Step 3: Keep your toes extended behind you.
• Step 4: Exhale.
• Step 5: Now press down on the floor with both hands and the tops of your legs, and lift your body and legs off the floor.
• Step 6: While in this pose, keep your neck relaxed and don't tense it. Keep your thighs tight and breathe.
• Step 7: Hold this position for about 15 seconds at first. Then, as your strength increases, increase the time to 30 seconds.
• You should do this once a day. Many people do this exercise in the morning to warm up their back muscles.

5. Strengthening the abdominal muscles (Crunches / Curl-ups)

This directly targets the abdominal muscles. When these are strengthened, the pressure on the spine is reduced, which also helps relieve sciatica pain.

• Step 1: Lie on the floor with your arms facing upwards.
• Step 2: Bend your knees at a 90-degree angle.
• Step 3: Place your soles on the ground about a foot away from your body.
• Step 4: Cross your arms across your chest and place them above your shoulders.
• Step 5: Tighten your abdominal muscles.
• Step 6: Now lift your shoulders off the floor.
• Step 7: Keep your head and shoulders straight. Don't tuck your chin into your chest.
• Step 8: Hold for 1-2 seconds, then slowly lower yourself back to the floor.
• Do this about 8-12 times a day.

Be careful of these things while exercising.

To prevent further injury, your doctor may refer you to a physical therapist . This will ensure that you are using the correct posture while exercising. A physical therapist can help you determine which exercises are best for your condition.

When you have radiculopathy, you should reduce or stop any activities that increase your pain. You can also use ice and heat packs to help reduce pain when you have pain.

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