To confirm if you have sciatica, the person should lie flat on the floor, upright and raise the leg stretched to form a 45 degree angle to the floor. If you start to feel strong, burning or pinched pain in the gluteus, thigh or foot, you are very likely to suffer from sciatic pain, but it is a good idea to make the diagnosis together with your doctor who may prescribe pain-relieving medicines.
In addition, the person can also perform stretching and strengthening exercises that help relieve pain, however, are not recommended in situations where the pain is very strong. In such cases, one should only follow the doctor's recommendations. Find out how medication treatment is done.
How to do stretching exercises
1. Lie on your stomach and with the help of your hands, bring one knee to your chest, holding that position for about 30 seconds, while stretching your lower back and do the same with your other leg, even if you only feel pain in one of the legs;
2. Lie in the same position, bend your knees, cross one leg over the other and, with your hands, bring the leg towards you, holding this position for about 30 seconds and repeat with the other leg;
3. Still in the same belly up position, place a belt at the base of the foot and bring the leg stretched as far as possible towards you, holding that position for about 30 seconds and repeating it with the other leg;
These exercises should be repeated at least 3 times at a time, one to two times a day.
How to do strengthening exercises
1. Lie on your belly up, bend your legs and bring the belly button toward your back, trying to maintain a normal, fluid breathing. Keep this contraction of the abdomen for about 10 seconds and then completely relax;
2. In the same position, place a pillow between the knees, keeping the contraction of the abdomen and at the same time press one leg against the other, for 5 seconds and release, repeat 3 times;
3. Then remove the pillow from between the knees and glue one leg to another and raise the hip of the floor, holding that position for at least 5 seconds and then slowly lowering so as to first place the dorsal, lumbar and back spine on the floor first. the gluteal, repeating these two movements at least 5 times;
4. Finally, one should fold one leg, making a 90º angle with the floor, repeating the exercise also with the other leg, keeping both legs for 3 to 5 seconds and then lowering one at a time.
Watch the following video and understand how to do these exercises:
