, is a common problem of the spine. It is a painful syndrome that involves the lumbar or lumbosacral part of the spine and radiates to the legs. It is caused by irritation of the sciatic nerve that begins in the lumbar or lower spine and runs through the entire lower limb. It can cause a pain that spreads from the buttocks and hip to the thigh and which in some cases is deep and dull, while in others it is stabbing and sharp and which can be of varying intensity.
bulging or a "hernia. It can also be caused by bone changes, such as spinal stenosis, osteoarthritis, degenerative disc disease, spondylolisthesis. In fact, these are all situations that can put pressure on the sciatic nerve. Pregnancy is also a common cause of sciatica. : it is estimated that 50 to 80% of pregnant women suffer from back pain. It is primarily the fault of the increase in certain hormones, such as relaxin, which can cause the ligaments to loosen and stretch, especially in the pelvic area. The child's weight only makes matters worse as it puts additional pressure on the pelvis and joints. of the hip. Occasionally, the position of the baby can also irritate the sciatic nerve.
, of the buttocks and hip, so as to reduce pressure on the sciatic nerve. Some women also find exercise without load, such as swimming, useful: water, in fact, helps to support the weight of the child. Here are some very useful movements to relieve sciatic pain and discomfort during pregnancy., buttocks and the back of the legs.
Equipment needed: a table.
Muscles involved: lumbar, spinal stabilizers, hamstrings.
Execution
- Stand in front of a table with your feet slightly wider than your hips.
- Lean forward with your hands resting on the table. Keep your arms straight and your back flat.
- Pull your hips away from the table until you feel a stretch in your lower back and back of your legs. You can also move your hips from side to side to increase the stretch in your lower back and hips.
- Maintain this position for 30 seconds to 1 minute.
- Repeat twice a day.
Equipment needed: none.
Target muscles: hip flexors.
Execution
- Get on all fours.
- Bring your right foot out in front of you so that your hip and knee form a 90 degree angle.
- Raise your torso, bringing your hands to your hips.
- Shift your weight forward onto the right knee (be careful not to go over the knee with the foot), stretching the left quadriceps, until you feel a stretch in the front of the hip and rear leg.
- Hold the position for 30 seconds, then repeat on the other side.
Equipment needed: none.
Target muscle: piriformis.
Execution
- Sit in a chair with your feet flat on the ground. Bend the left leg and rest the left ankle on the right knee.
- Keeping your back straight, lean forward until you feel a stretch through your buttocks.
- Hold the position for 30 seconds.
- Repeat on the other side.
- Perform as needed.
Equipment needed: rolled towel or yoga block.
Target muscles: rotator and hip flexors.
Execution
- Get on all fours.
- Slide your right knee forward so that it comes to rest in your hands. The leg is bent, with the right foot in front of the left groin.
- Slide the left leg back, straightening it and keeping the back of the foot on the floor. Place the rolled-up towel or yoga block under your right hip. This will facilitate the stretch and leave room for your tummy.
- Lean forward on the right leg. Slowly lower yourself to the ground, placing a pillow under your head and arms for support.
- Hold the position for 1 minute. Repeat on the other side. Repeat a few times throughout the day.
