Exercises for problems with the sciatic nerve
To prevent pain in the sciatic region, regular training of the back and buttock muscles is recommended. The exercises should be performed regularly, and care must also be taken to ensure that the exercises are performed equally on both sides. The first exercise is to slowly raise and lower the leg while standing.
It is optimal if the leg is not put down between two repetitions. Initially, this exercise should be performed with ten repetitions on each side and three sets. In the second exercise the starting position is in the supine position.
The bent knee should be pulled towards the shoulder, while the back remains flat. Again, the exercises should be performed equally on both sides. At the end of the exercise the knees should be pulled towards the shoulders at the same time. A straight sitting posture is particularly suitable for everyday exercises. When lifting heavy objects you should always make sure that you lift the weight from your knees and do not strain your back.
Pinched sciatic nerve
The sciatic nerve (Nervus Ischiadicus) can become trapped even with small clumsy movements. When the sciatic nerve is pinched, the pain occurs suddenly and is usually located in the lower back. Since the sciatic nerve is a nerve that has both sensitive and motor qualities, both qualities can also be damaged in the event of an incarceration.
This means that in the case of a sensitive disorder, in addition to pain, sensory disturbances in the leg can also occur. If the injury also has a motor component, paralysis of the leg can also occur. Depending on the cause of the entrapment, different measures can provide relief: Since the incarceration can in many cases be quickly released, there is usually no consequential damage from the incarceration.
Nevertheless, the incarceration of the sciatic nerve is very painful and should be treated quickly in order to improve the situation of the affected person as quickly as possible. As a prophylaxis, it is advisable to do regular exercises to strengthen the back muscles and to adopt a straight, back-friendly working posture. A pinching of the sciatic nerve can occur for various reasons: On the one hand, people with somewhat weaker back muscles are predestined to suffer from a pinching of the sciatic nerve.
On the other hand, pregnant women are also in a risk group for incarcerations of the sciatic nerve, as there is additional strain on the back, especially in the last third of the pregnancy.
- In some cases, the entrapment can already be removed by exercises that relax the muscles.
- However, if the incarceration is due to a blockage in the sacroiliac joint, a physiotherapist or chiropractor may be able to help.
- Sometimes, however, the incarceration of the sciatic nerve is relatively tight and deep, so that the pain is not so easily relieved without drug therapy. At this point, you can first try to counteract the pain from the outside with Voltaren® ointment, for example. If external therapy of the pain is not sufficient, the affected person can also take painkillers with the active ingredients ibuprofen or acetylsalicylic acid, such as Aspirin®. Patients who decide to do so should also take additional stomach protection if they are taking the painkillers for a longer period of time.
