Lumbar radiculopathy or sciatica or radiculitis, is a condition that occurs when a nerve in the lower back is injured. which causes pain From the lower back to the hip, leg, or foot by radiculopathy That was caused by a sudden injury. or chronic pain that affects the structures in the back most often affects people aged 30 to 50 years.
Factors that increase the risk of back pain radiating down the legs include repetitive lifting, obesity, smoking, and poor posture in daily life. In most cases, people with back pain that radiates down the leg can be treated without surgery. But it can be treated with physical therapy. or a personalized exercise program to help reduce pain and normal movement Therefore, this article will recommend exercises for back pain radiating down the legs.
Just 15 minutes of exercise a day can relieve back pain that radiates down to your legs.
1. Cat-cow
Will help bring flexibility to the spine. This position will imitate a cow. and cat to stretch the lower bones, hips, and core muscles. It helps the body relieve stress or back pain from the bus. and hip pain
Method of administration:
1. Place both hands flat on the floor with your arms straight at the elbows.
2. Inhale while arching your back. Bend your back like a C shape at the axis of your spine. (flexion of the spine) while allowing the chin to rest on the chest
3. Exhale while pulling your stomach down towards the floor. and looked up
4. Repeat 3 to 5 times. Can be done twice a day.
2. Bird dog exercise
Bird dog exercise is an exercise that strengthens the core. Especially the abdominal muscles, lower back, buttocks, and thighs, as it requires no equipment other than a mat. As a result, it can be incorporated into almost any core strength training routine.
Method of administration:
1. Crawl with your back and stomach straight.
2. Lift one arm straight in front of you. and stretch your legs in the opposite direction in a straight line with outstretched hands and feet that are outstretched Keep your back and stomach straight. Lift your legs as high as you can.
3. Hold for 2-3 seconds, then change sides. Repeat 5 times on each side or 10 times in total. You can do this for 3 sets.
3. Child’s pose
Similar to the Cat-Cow pose, but Child’s Pose uses hands to support the ground. and stretching the back area
Method of administration:
1. Place both hands on the floor. Keep your arms straight.
2. Step your feet back. With your feet hip-width apart.
3. Stretch your back to the back. Keep your back flat with long, straight heels. The bottom is attached to the feet at all times. and let the neck relax
4. Hold for 5 to 10 seconds and repeat approximately 5 times.
4. Supine hamstring stretch
Stretching the Achilles tendon that helps relieve back pain that radiates down the leg. It will help improve posture. avoid pain and injuries The hamstrings are a group of muscles attached to the pelvis and leg bones that help bend the knee. and tilt the pelvis, but if it is tight, it can cause pain in the lower back, knees, and legs.
Method of administration:
1. Lie on your back on the floor with both knees bent. and feet flat on the floor Place a towel behind your right thigh.
2. Tighten your abdominal muscles. Gently pull the towel to pull your right leg towards your chest. Straighten your right leg. or slightly bent Lift it to feel as high as possible and feel good.
3. Hold for 30 to 60 seconds, lower your legs towards the floor.
4. Repeat 2 to 3 times.
5. Change legs and repeat.
5.Clamshell Exercise
It is one of the ways to strengthen the hips. and helps in treating and preventing injuries Clamshell exercises are often used in physical therapy to help with back pain. and hip pain It also reduces pain by strengthening the core muscles. and lower back
Method of administration:
1. Lie on your side with your legs stacked on top of each other. and bend the knees at an angle of 45 degrees
2. Place your head on your forearms. Then spread your legs up and let the force of your hips spread out. Do this by raising your top knee as high as you can without moving your hips. And don’t move your lower legs off the floor. Caution is to keep the heels together at all times, not separated.
3. Can do 20 times per sat.
6. Press Ups
It is an exercise that helps strengthen the back muscles. and arm muscles
Method of administration:
1. Lie down on the floor. Lift your elbows to the sides and place your hands above your shoulders. The legs should be fully extended. Hips close to the mat or floor.
2. Pull your shoulder blades back. and out while lifting the chest off the floor
Hold for 5 seconds, making sure your legs and hips touch the floor or mat.
3. The neck should be in line with the upper spine at all times.
4. Slowly return the chest to the floor.
5. Repeat 15 to 20 times.
7. Upper back extension
It is an exercise to strengthen the lower back muscles.
Method of administration:
1. In the prone position With both hands clasped behind the lower back, slowly lift the head and chest slightly, while looking at the floor.
2. Hold for 5 seconds. If anyone can do this, they may hold for up to 20 seconds.
3. Can be repeated 8 to 10 times.
If you don’t do exercises to manage back pain radiating down your legs yourself, what should you do?
Because doing the exercises yourself may be dangerous. From twisting into the wrong position some people are unable to assess the symptoms of their injuries on their own. Therefore, it is best to see a doctor for diagnosis in the best case. Because the physical therapist’s Physical therapy posture is designed Only for painful points, including exercise. and treatment that can be done at home Physical therapy will help you return to your way of life. and normal activities The time it takes for symptoms to heal varies. It can heal in 4 to 8 weeks with proper treatment.
For those supporting the strengthening of lower back pain. Additionally, a physical therapist can help adjust movement in daily activities. and improve the characteristics of exercise
Summarize
Lumbar radiculopathy Refers to lower back pain that radiates down the leg. Sometimes the ram reaches to the toes. When symptoms appear, you may not be able to move, sit, stand, or work normally.
Many times this type of pain will go away within a few weeks. and can be relieved by stretching the muscles medical specialist Physical therapy may be recommended. or steroid injections
If you are not sure whether you are dealing with lower back pain or not. Don’t leave it until the symptoms become serious. Can make an appointment Or come in and consult a doctor at thecommonsclinic.com
The Commons Clinic has a team of doctors and physical therapists with degrees to provide close care. Equipped with modern physical therapy equipment, such as Shock Wave machines or PMS machines, there is a physical assessment and individualized treatment plan before every time. You can be sure that It will definitely help your pain get better from the first time you do it.
Ask for more information Or make an appointment to use The Commons Clinic at:
Location: 388 Theparak Road, Tha Raeng Subdistrict, Bang Khen District, Bangkok 10220 (https://goo.gl/maps/sbT1J8wUKgy4mQPF8)
Business hours: Open every day from 10:30 a.m. – 7:00 p.m.
Phone number: 094-694-9563
Line OA : @thecommonsclinic
Facebook : The Commons Clinic
Thank you for information from: Very well health, Spine-health
