Exercises: Sciatica

Pain in the legs or hips in the area of the sacroiliac joint can occur for several reasons. Incarcerations may occur, the blood circulation and/or nutrition may be disturbed or there may be reduced gliding ability due to adhesions in the nerve sheath structures. Special mobilization and stretching techniques can be used to influence the pain caused by the so-called sciatica or sciatic nerve.

Further stretching exercises can be found under the link.

Stretching of the sciatica: Patient sits on a chair or on the treatment bench with foot contact to the floor. The leg of the affected side is stretched to stretch the nerves in the knee joint, while the head is bent, i.e. rolled towards the chest.
Mobilization of the sciatica: To mobilize the nerves, the knee is bent and the head is rolled up and then the knee is stretched while the head goes back into the neck. Change of the two positions.

Exercises: LWS

Further exercises for the lumbar spine can be found under physiotherapy for back pain and vibration training.

Pelvic tilt: The movement of the pelvis leads to easy mobilization and thus to relief of the lumbar spine (lumbar spine). In the supine position, the legs are positioned one after the other at a 90 degree angle.
Now a change of two positions takes place. First, the abdomen is tensed and the navel is pulled towards the spinal column. This causes the lumbar spine (lumbar spine) to lie on the support, the pelvis straightens up and tilts backwards.

Then a slight hollow back is made, the abdomen is made long, the pelvis tilts forward. Another variation is this exercise in the lateral position. For example, when one side has to be relieved.
Basic tension and variations: Torso tension in general serves to activate the spine-stabilizing muscles.
The starting position is the supine position. Legs positioned at a 90 degree angle and arms laid down next to the body with the palms of the hands facing upwards towards the ceiling.
Variation/Exercise 1: Task: Put your feet on and press them into the pad, tense your buttocks, press the lumbar spine (lumbar spine) into the pad, head remains lying down, chin, however, towards the chest, arms pressed into the pad. The tension should be held for about 10 seconds, then release in the reverse order of the tension. The hands should then be released.
Variation/exercise 2: One leg is lifted, then the tension is applied.
Variation/Exercise 3 One hand comes to rest on the opposite knee, then build tension.