Fibromyalgia: keep your sciatica and hip pain under control with 6 stretching exercises

Whether you are experiencing mild pain, have overused your muscles or have extreme pain in your back and hip because your sciatic nerve is irritated, stretching gymnastics can help you increase flexibility and strengthen your muscles. support.

 

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Stretching is one of the most important ways to relieve back pain. To keep your back strong enough to live up to your lifestyle, you must be flexible enough to support everyday movements. Stretching the sciatica helps you achieve the flexibility you need, so simply lifting things does not make you pull your back muscles. Stretching helps keep it flexible, so start with it to prevent back and hip pain.

1. Kamel-Pose

The camel posture, a popular yoga posture, is a supported back flex. Kneel down, knees at a hip width distance. Place your hands palm down on your sacrum. Gently push your hips up and forward. Pay attention to your back and exercise as far as you can. Lean your back more in this posture by gripping your heels with your hands. Press your shoulder blades down, away from your ears.

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2. forward bend

You can take this pose either sitting or standing. To do it sitting, sit on the floor and spread your feet as far apart as possible, keeping your knees straight. Reach forward with both arms, making sure that your shoulders do not press against your ears. Now relax your neck. To take this pose while standing, stand with your legs apart so you are still comfortable. Now lean down from the hips forward. Try to touch the ground with your hands if you can.

3. Frog Pose

Stand on all fours. Then, separate your knees as much as possible, but keep your heels together. Gently press your hips toward the floor and place your chest and head on the floor, if you can.

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4. Side Lunge

Take a wide leg position, with your toes forward. Bend over and leave your palms on the ground. Move your hands to one of your feet and bend your knee while turning the opposite foot so that the toes look towards the ceiling. Continue until you reach the position of a side step. Get up again and repeat the process on the other side.

5. Butterfly stretch

One of the most common sciatic strains that we learn since childhood is the stretching of the butterfly. Simply sit on the ground, your knees open wide and your feet touch each other on the soles. Keep your back completely straight. For greater stretching, you can also surround your feet and gently push your knees down with your elbows, or you can simply push your knees to the floor with your palms.

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6. Forearm stretching.

Turn your shoulders back so that your shoulder blades touch almost behind. Extend one arm forward, palm down. Hold the back of the hand with the other hand and gently pull towards the body. You will feel the stretch in your forearm, this strengthens your grip and makes you lift things more safely.

Do you suffer from sciatica? Tell us in the comments what methods help you and show this article also to your friends and family. They will thank you!

Our content is made according to the best of our knowledge, but it is of a general nature and in no way can replace the individual advice of your doctor. Your health is important to us!

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