sciatica exercises | sciatica pain relief exercises | sciatica physiotherapy
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- Опубліковано 27 сер 2024
- Sciatica pain exercises are a set of physical movements and stretches specifically designed to help alleviate discomfort and promote healing in individuals suffering from sciatica. Sciatica refers to the pain that radiates along the sciatic nerve, which extends from the lower back through the hips and buttocks and down each leg. The exercises aim to relieve pressure on the sciatic nerve, reduce inflammation, increase flexibility, and strengthen the surrounding muscles.
Hamstring Stretches: Lie on your back and gently raise one leg, keeping it straight. Use a towel or strap to hold onto the foot of the raised leg, and slowly pull it toward you until you feel a gentle stretch in the back of your leg. Hold for 20-30 seconds and then switch legs.
Piriformis Stretch: Sit on the edge of a chair and cross one ankle over the opposite knee. Gently lean forward, applying a slight pressure on the raised knee, until you feel a stretch in your buttock area. Hold for 20-30 seconds and switch sides.
Cat-Camel Stretch: Begin on your hands and knees, with your hands directly beneath your shoulders and knees below your hips. Arch your back upward, dropping your head and tucking your tailbone. Hold for a few seconds, then reverse the movement by arching your back downward, lifting your head, and extending your tailbone. Repeat this cycle several times.
Knee-to-Chest Stretch: Lie on your back with your legs extended. Bring one knee towards your chest, clasping your hands behind your thigh, and gently pull it closer to your body. Hold for 20-30 seconds, then switch legs.
Pelvic Tilt: Lie on your back with your knees bent and feet flat on the floor. Engage your abdominal muscles and gently press your lower back into the floor, tilting your pelvis upward. Hold for a few seconds, then release. Repeat this movement several times.
Wall Squats: Stand with your back against a wall and your feet hip-width apart. Slide down the wall, bending your knees, until your thighs are parallel to the floor. Hold this position for 10-15 seconds, then slowly rise back up. Repeat for 8-10 repetitions.
Core Strengthening Exercises: Building strength in your core muscles helps support your spine and reduce pressure on the sciatic nerve. Some effective exercises include plank variations, bridges, and pelvic tilts.
It's important to note that before starting any exercise program for sciatica, it's advisable to consult with a healthcare professional or a physical therapist. They can provide personalized guidance, evaluate your condition, and recommend exercises tailored to your specific needs. Additionally, it's essential to listen to your body and avoid overexertion or any movement that causes excessive pain.
Sciatica relief exercises
Sciatica pain management
Sciatica stretches
Sciatica strengthening exercises
Sciatica nerve exercises
Sciatica pain relief
Sciatica rehabilitation exercises
Sciatica home exercises
Sciatica physical therapy
Sciatica yoga poses
Sciatica exercises for back pain
Sciatica exercises for leg pain
Sciatica exercises for lower back pain
Sciatica exercises for buttock pain
Sciatica exercises for hip pain
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Sciatica exercises for posture improvement
Sciatica exercises for flexibility
sciatica exercises | sciatica pain relief exercises | sciatica physiotherapy treatment | back pain
#sciatica #sciaticapain #sciaticnervepain #sciaticapaintreatment #sciaticarelief #sciaticapaintreatment #sciaticaexercises #sciaticasurgery
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Friends sir ji has shown very effective exercise, please do these regularly for good results, Thanks sir ji for mostly my pain is relief, feeling fresh and relax 🌹🙏🌹
Thankyou sir for inspiring people, you are great.
Same problem
🎉❤❤llll
@@Sanjivaniheathsolutionl 8:02
Sir aapka koi number h to please share kijiy.. as mujhe smjh ni aa rha k mere thigh me pain kis vjh se hai as meri back me pain nhi hai..but thigh me or ek knee me pain h last six months se
जय श्री कृष्णा,
आप का समझाने का तरीका सर्वोत्तम, सभी व्यायाम/एक्सरसाइज सरल और सर्वोत्तम,
यदि मेरा सायटिका का दर्द ठीक हो जाता है तो मैं आप का बड़ा आभारी रहूंगा
💐🙏
बहुत अच्छी एक्सरसाइज बताइए आपने हृदय की गहराई से आपका धन्यवाद इससे मुझे लाभ प्राप्त हुआ
Right sir ji bahut achha gyan diya aapne very thanks 🙏🏿🙏🏿
Thankyou sir ji itna accha video banane ke liye 🙏🙏🙏😊
Experience se bol raha hu ye sari exercise achhi hai... improvement milega vishwas rakhiye aur roz kariye
बहुत ही अच्छी जानकारी दी हैं सर इस एक्साइज से बहुत अच्छा लगता हैं
🙏🙏
Very nice and informative video. Very helpful for me. Thank you so much. 😊
Thank u for your best efforts in educating
So nice of you
Ik sir thanks muze bahot back pen, siyatika ka dard hai होमियोपैथी दवा chalu hai 👏👍🙏😊
Konsi homeopathy medicine le rahe hai
@@ranjanram681 Apka siatika problem he
@@Healthylife7788 are mai bahut pareshan hun, back pain, knee pain se
@@ranjanram681 abhi thik huwa he yaa nehi konsi medicine liya plz bata dijiye
Thanks very much sir
Really fine exercise
Very kind of you for showing the excercise, I am 74 years old with lean structure. can I do it?
Yes sir
Sir bahot aacha hai mere ghutne me dard hai back side se
Thank you
Hope with the bless of my lord Mahadev I will get well soon... pain is unbearable... I can't walk at all... wish no one get such pain...
मुझे सर से लेकरं कमर पिंडरी,हात,पाव में जलन और दर्द रात दिन होता है.
Baba ramdev ko follow Karo aap., Or hi sake to haridwar aashram me chale jao
Aashram me ?????@@raghavbhartiya3616
Bahut achha salaha diya sir aapne danyhavad god bless you
Bahut acchi tarah samjhaya bahut badhiya
Thank sir Ji
supar mahiti sagitali beta
Thanks
बहुत अच्छा वीडियो है।
Thanks.
Help ful video sir
Kya sciatica hone par ye exercise hamesha hi krni hogi
Kya dabi hui sciatica nerve kabhi nhi niklegi???😢😢
Thik hone ke bad nhi karna hai exercise
Osteopathy wale ke pass dabi nas Khul jati h .mai gauranteed se bol raha hu.technical ilaj se thik ho jayega.
मदत करो सर
Very nice and exrcise yoga class 👌👌👌😘😘😘
Thanks for guidence
Thanks sir
सर मेरे पेर मे दरद तो कम होता है परंतु पैर सुन्न हो जाता है 😢😢😢 मेरा govt. Job का physical hai pleas sir help me 😢😢
Thanku bahut achcha aapne bataya 🙏💐
Very nice 🙏🙏🌹🌹
Thanks a lot
धन्यवाद आपसेअचछी जानकारी मिल रही है .
Nice video
Thank you.
Very nice information
बहूत अच्छा जानकारी उपाय है
1. nombar Sir🙏🙏🙏🙏
Thank you God bless you 🙏
I have been suffering from back pain and knee pain for 3 yes, Therapy has cured 80% but not cured completely, How to cure perm anently?
Nice. Video
Thanks
Very good bhai
Vary nice exercise
Thanku bhaiya sayad mujhe aaram ho rha h
Nice information ❤🙏
Sir aapke vidio dhak ka aacha laga
Congratulations for 60k Subscribers ❤🙏. *I have Weak muscles and Weak bone* .. Weak Spine \ Backbone.. 🙏🙏 रीढ़ की हड्डी \. कमर बार. बार झुक जाता है..स्पाइन (Spine \Backbone) को सीधा रखने में दिक्कत होता है.. if Possible Suggestions some yoga Excercise 🙏🙏🙏
Thank you so much sir
Great information sir 👍 👏 👌 🙏 😇
Great information sir 🙏
सरस विडियो खूब खूब धन्यवाद
🙏🏻🙏🏻
Very effective sir Thanks
Most welcome
If with in 3 days workout from this exercise I willl
Thanku Sir ji 🙏
First three exercise are being done by me daily 😊
Good
Any benefits
So effective sir
Sir I have tingling and thumbness in thigh near knee when I lay down. It start from my near my knee and goes to upper side of thigh.
I just bandage my thigh and knee für 4 days then thumbless and tingling gone.
@@awaisyousaf6400🙏🙏🙏😂😂😂😂😂😂
Sir mere father ki sleep disc surgery hui hai 5 Month before, unko aram nhi mila hai ... Kya unko physiotherapy krwa skte hai? Kyunki surgery ki jagah samvedansheel hai..unko koolon pe or sleep disc ki jagah pr ab bhi dabav hai ,Dard hai 2 minutes baith pate hai Dard hone lgta hai
Kya apne koi aisa patient thik kiya hai jisko spine surgery fail ho gyi ho??
Consult nearest physiotherapy to further exercise. Because without study of case can't say any.
Kya endoscopic spine surgery karvayi thi
Kon kon exercise karne ke bad thanks likhe hai pls like.
Sir ,ye exercise sciatica patient ko lifetime karna he kya
बहुत बहुत धन्यवाद
Thanks
@@Sanjivaniheathsolution😂😮
बहुत आभार आपका
🙏🙏
Jinko.split disc ka prob Hain wo bhi ye excercise kar sakte hain kya?
Yes, but jis step se pain badhta hai agar to wo step nhi
When Sheti's Pain Starts When It Can't Be Any of These Exercises Are Giving
Thankyou So Much Sir 😊❤🙏
Most welcome 😊
Are Bhai ek se Dscp pain killer injections bhi Liye bahut sare,
Left hip pain
Very effective
I Do Last two month but no any one good Resalt
May be other problem
सर मेरे कमर से लेकर पंजे तक 25दिन ये दर्द बहुत तेज हो रहा है होद का ढक्कन खोलते समय घुटने के जोर लगाने से हुआ है
इस विडियो।के जो बताया गया है कीजिये मेम, ठीक हो जाएगा
@@Sanjivaniheathsolution सर एक्सरे रिपोर्ट मे स्लिप डिस्क L4 L5 आया है इलाज बताए
Sir jay hind, Meri age 58 yrar hai. Meri kamar our ghutne bich chalne se dard hota hai dabae our Ex. Bataen dhanybad.
Mujhe aapki video bahut acchi lgi sir meri kamar ki nas dabi Hui hai or sunni bhi hori tatti peshab ka pta nhi chalta hai mri bhi krai hai sunni khatam karne k liye kuch btayen sir please reply
Sir mujhe scitica ki problem h
Na chal pa rha hu or na hi beth pa rha hu
Any solution
Apka problem thik huwa he yaa nehi mujhe bhi same problem he
Sir mera acsidant ho gaya tha jisme meri hip crack ho gayi thi operation ho gaya 2 month complete ho gaye mera per jhnjhnat krta hai exercise kar skta hu right side
Dhanyvad
Sir surrering from unbearable pain, unable to walk or stand, wt put on hota ja raha.
Pain Continue h muze
First day to kuch bhi nai kr skti thi abhi thoda hi frk pda he
Well done continue
Super sir
मेरा भी 2महीनो से लेफ्ट पैर में दर्द रहता हैं dr को दिखाया तो बोला mri करना होगा mri में देख कर बोल रहा है L 5 L 4 का गादी सरक गई है बोल रहा है इंजेक्शन और दवा से ठीक होगा हाथ के नस मे इंजेक्शन एक कमर में लगता है और दावा दिया रोज का 1500/1200 रोज का खर्च आता है और बोला 2महीने करना होगा
Mera v same problem hai ..kya apka thik ho gya Puri trh se
@@shwetasahbihargovt.teacher4415 nahi hua medicine and injection roj lene ko dr,bol Raha hai
Agar rid ki haddi me gap ho to Kiya exercise kar sakte h
kya exercise se sytica permanemt thik ho sakta hai ?
Ha
@@Jiggy191 Apko sciatica hua tha kya??
Aur abhi thik ho gya hai kya ??
Agar thik ho gya hai to please guide kare ki mujhe kya karna chahiye
@@akashtiwari4784apka problem thik huwa he yaa nehi mujhe bhi same problem he
@@Jiggy191Apka problem thik huwa he yaa nehi mujhe bhi same problem he
sir mera mri report me disk ke problem dekhae da. bola sarjari garna parega sarjari thik he sir
Very good
सर मेरे लेफ्ट पेर के नशे में मे दर्द रहता है मे 5 मिनट भी खड़ा नही रह सकता हूं
Kamar Dard, L4L5. S1 MRI me hai, Kindly tell me solution .
Report send karen please
Good
Sir mere report me Dr. Bol rahe hai ki l4 l5 s1 gyap pada hua hai age hai 28 please kuch bataye sir
Apka problem thik huwa he yaa nehi
सर जी मेरी घुटनों से लेकर जंग तक एड़ी के अंदर और बीच की उंगलियों में दर्द होता है सबसे ज्यादा जंग के अंदर होता है अभी डेढ़ महीना हुआ इसके लिए हमें कौन सा योग करना होगा
Good g
Good morning sir mujhe bhi kamar ki ek side dard hota hai
Kya uterus and ovaries removed patients bhi kar sakte hain
Remove huye agar 1 saal ho gaye to kar sakte hain.earlier wale nhi
Thankyou sir
Thanku sir
Thnxxxx
Sir mera paav ka 2nd finger k niche pain hai ...means panje me pain hai....thoda bhi walk kiya to panja dard karata hai ...kamar me bilkul dard nahi hai...aap k bataye excercise se farak padega kya ...please reply
Sirf panje ke ungaliyan ko movement karaye aage pichhe 5 minutes subah sham
Sir मैं ऑपरेशन कराया हूँ 1 साल हुवा है तो मैं इस एक्सरसाइज़ को कर सकता हूं या नहीं please reply kar dena sir
Sir mujhe L4 L5 disc balge ki problem hai kamar mein Dard rahata hai char panch mahine se pareshan hu 2 mahine se dava bhi ho Rahi h
Aur exercise bhi kar rahe hain koi khas fayda nahin hua hai sirf kamar Dard hota hai koi saral aur acche aasan bataen
Thank u sir,Please koi exercise ILD problem k liye bi btaiye.
Oxygen maintain aur heartbeat slow rakhne k liye.Meri sister abi 10 din ICU me reh kr ayi hai..unko yhi problem diagnose hua hai.
Sir jee mera dard nahi ja raha hai please sir kuch kijiye me 12th me hu or age ki tyari karani hai par me Pareshan hu 😢 sir 6 mahina se dawa chala raha hu Please sir 😢😢😢😢😢
Osteopathy se dard chala jyega only 3 din kii therapy se.mai gaurante se bol raha hu baba .
Nice. Viedeo
Sir mujhe sitica k saath saath knee pain bhi hai pleas ek saath dono k leye exercise bataye
Apkaa problem thik huwa he yaa nehi
Knee pain to thik ho gaya tha per stear chadhne k karan fir se dard ho gaya h
@@mazidkauser2933 sciatica kaise thik huwa bata dijiye
Saiteka thik ho gaya h
@@mazidkauser2933 kaise thik huwa bata dijiye plz
Sir mujhe bhi sytica ki shikayat hai pichle 10 saal se mai apne left pair ke dard se bhot pareshan hu pair ka panja sun ho chuka hai ungliya bhi nhi hilti sujan bhi rahti hai bhot pareshan hu dard se
सर मे पेट के बल सोऊ तो जादा बड जाता है पेर का दर्द
भाई मेरा भी ये ही हाल है 😢😢
मुझे होता है ऐसा दर्द 😢