As far back as I can remember, my grandmother has always complaint of pain in the lower back.
His sciatica has always made him suffer. She is almost 76 today and sadly still is.
So I wondered what sciatica really was. During my research, I learned that the sciatic nerve is simply the longest nerve in the body.
It starts from the lower back, at the base of the spine, goes through the buttocks, thighs, calves to finish at the feet.
Sciatic nerve problems are likely to affect 40% of adults.
It can result in chronic or occasional pain, but also in simple tingling in the lower limbs or weakness in the knees.
- Pain all along the sciatic nerve, lower back, buttocks, back of the thigh or calf.
- Decreased sensations in the legs or feet, numbness in the lower limbs.
- Fatigue.
- Tingling in the legs, burning sensations, small stings, small electric shocks, pinching…
- Sensation of knees giving way when you stand up after sitting down.
- Feeling of feet dropping, difficulty in bending the ankles to place the heels on the ground.
- Loss of Achilles heel and knee reflexes.
A hernia in the lower back can be the cause of these very annoying pains. The lumbar are located towards the bottom of the back, where the back hollows.
A hernia installed at the lumbar level must be taken care of quickly. It requires consulting a specialist.
But in the vast majority of cases, the piriformis is the cause of sciatica.
The piriformis is one of the rotator muscles of the hip:it is used when you turn your leg outwards, in a movement of opening the pelvis. It is the cause of 70% of sciatic pain!
Fortunately, to relieve sciatic pain, especially when it is due to the famous piriformis muscle, there are some simple stretches to do.
These movements are inspired by the practice of yoga and help to stretch the muscles of the lower back. Thanks to these exercises, we manage to eliminate the pain or even better to avoid it, by preventing it.
These yoga postures are simple to do. The basic rule is to always inhale and exhale through your nose when performing these exercises to properly oxygenate the body.
This is the ideal position for people who lack the flexibility to perform other postures.
Put your right foot on a chair, the bust remains straight. Then place the back of the left hand on the outside of the right knee. Rotate your upper body to the right.
The hips remain facing the chair. Keep your back straight, shoulders low. Hold this position for 30 seconds and then repeat on the other side. If you are in pain, relax your effort.
Lying on your back, without arching your back, bring one knee close to your chest. The other leg stays straight on the ground. If you feel pain in your back or your back arches, bend your leg on the floor.
Grab your knee with your hands and bring it closer to your chest. At the same time, push your leg in the opposite direction. There is pressure. The bust remains on the ground:do not raise your shoulders. Switch legs.
Lying on your back, spread your arms out in a cross to make a T. The shoulders touch the ground. Bend the knees bringing the feet closer to the buttocks. Then swing both legs to one side.
The upper body does not move. Just turn your head away from the legs. Stay like this for a minute then switch sides.
Lying on your back, the right leg is bent at 90° and the other stretched out on the ground. Place your left hand on the right knee. Swing the bent right leg to the left. It therefore passes over the outstretched leg on the ground.
Extend your right arm to the right, in line with the shoulders. Turn your head to the right to look at your hand. Keep your shoulders on the ground. Stay in this position for 30 seconds then switch sides.
This is the most delicate posture, because it requires a little balance. But it allows you to work well on the opening of the hips. Standing, feet side by side, take a big step forward with your left leg. Shift the weight of the body forward to bend the knee.
The right leg remains stretched back. Turn the bust to the left and pass the right elbow outside the bent knee. Clasp the hands in front of the heart. Hold this position for 30 seconds. Then straighten up, keeping your leg bent. Gently unroll your back. Repeat on the other side.
Sit with your legs stretched out in front of you, back straight. Cross the right leg over the left leg. Bend the right leg. The left leg can stay straight or you can bend it. Keep your back straight.
Then turn the bust to the right. The right hand comes to rest behind the back. Put your left elbow on the outside of the right knee. Stay like this for 5 breaths then switch sides.
Very easy, this exercise brings real relief to lower back pain. In the 4 legged position, the hands are well below the shoulders. Inhale and arch your back as you raise your chest and head.
Pull the shoulders back. Breathe, hold this hollow back for 10 seconds. Exhale as you arch your back. Push well on the hands, the chin is on the chest. Hold for 10 seconds then tilt the pelvis again.
It releases all tension in the back. It is the position of relaxation and relaxation of the spine par excellence. Sitting with your buttocks on your heels, exhale and gently tilt your bust forward, keeping your arms outstretched.
Relax your back well, only your arms pull forward. You can also bring the arms along the body in a complete relaxation of the back. This variant allows you to open your upper back more.
If you are not flexible enough for your head to touch the ground or if your back pain is too strong, rest your forehead on your two clenched fists or on a cushion. When you feel your spine relax and lengthen, rest your forehead on the floor.
Hold this pose for as long as you feel good. Beware of ants in the legs that could settle!
