Sciatica
Sciatica refers to pain that radiates along the sciatic nerve, which runs from the lower back, through the hips, and down each leg. It is usually caused by compression or irritation of the nerve, often due to a herniated disc, spinal stenosis, or muscle tightness. Symptoms can range from mild to severe, with pain, tingling, numbness, or weakness in one leg.
Do's:
- Gentle Stretching: Try stretches that target the lower back and hamstrings, like the *knee-to-chest stretch* or *piriformis stretch*. These can help alleviate pressure on the sciatic nerve.
- Strengthening Exercises: Focus on strengthening core muscles to provide better support for the spine, such as *pelvic tilts* or *bridges*.
- Low-Impact Activities: Walking or swimming can improve mobility without putting strain on your back.
- Good Posture: Maintain neutral spine alignment when sitting or standing.
Don’ts:
- Avoid High-Impact Activities: Running, jumping, or other high-impact exercises can exacerbate sciatica pain.
- Don’t Overstretch: Avoid intense stretches that could worsen the irritation of the nerve.
- Avoid Twisting Movements: Movements that involve bending or twisting the spine, like heavy lifting or certain yoga poses, can aggravate sciatica.
Always consult a healthcare professional before starting any exercise program for sciatica.
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