The sciatic nerve is a nerve running from the waist down to the legs, whose function is to control sensations and govern leg movements, making it possible for the legs to perform activities such as walking, standing up - sitting down. One of the most common reasons why people have sciatic nerve pain is due to nerve irritation in the lower back. In addition, the pain is also caused by pathologies such as: herniated disc, spinal stenosis, spinal tumor, pear-shaped muscle syndrome, arthritis, osteoarthritis, injury or infection... The symptom of the disease is painful sensations running along the sciatic nerve (from the lower back through the buttocks, running down the back of the legs of one side of the body).

Walking promotes blood circulation throughout the body, even making nerves more supple. A good rule of thumb is to start walking short distances and periods to see if you can increase your ability to walk without pain. That helps you build stamina, increasing your ability to function in the painful area.

Walking is an effective method to relieve sciatica by promoting the release of endorphins that fight pain and reduce inflammation. But poor walking posture can worsen the symptoms of sciatica. Here are some notes during the workout:

Shorten the stride to protect the sciatic nerve

 Improper walking posture can squeeze two lumbar discs and irritate the sciatic nerve. The initial point of contact of the foot, the length of the stride and the speed of walking should be considered to avoid pain. You can follow these suggestions to correct your steps:

- Do not land with your toes, but between your feet and heels, then gently put your toes down and move on to the next step. This initial type of foot contact will naturally shorten your stride. Moving at a slow pace also makes the footsteps shorter.

- When you walk with the right posture, your abs and back muscles as well as your hips, thighs, and legs work in sync, avoiding putting pressure on your spine.

Mobilize the core muscles

 Active abdominal muscle movement will protect the sciatic nerve roots by minimizing pressure on the spine. Weak core muscles can increase back pain and worsen sciatica.

How to use your abs correctly: Stand straight, keeping your head and shoulders high, eyes focused on a distant point. Rhythmic breathing helps the mind focus and alertness when walking. Slightly puff your stomach during the entire walk and keep a comfortable pace; It can be difficult to move your abdominal muscles if you walk too fast. You should be careful not to strain your abdominal muscles by squeezing too hard or if you feel uncomfortable.

Some assistive activities while walking

 You can try one or more other exercises to improve walking, such as sitting down and breathing deeply. Inhalation exercises - slow, rhythmic exhalation relieves stress, improves attention and releases endorphins or feel-good hormones, aiding in pain relief. Or you can also do daily hamstring stretches and hip flexors. Reducing tension on the hamstring muscles and hip flexors (such as the pelvic lumbar muscles) can help relieve tension in the lower back and improve sciatica.

Although walking is helpful, sometimes this activity can still be painful for the person. Therefore, each person needs to listen to his body and stop working if he feels aggravated pain. In this case, instead of walking on the ground, the patient can walk underwater to reduce the weight of the body, cycling in place ...

Some medications can help you walk more easily when you have sciatica. In addition, you can also use Subsyde-M to help relieve symptoms of pain, inflammation caused by musculoskeletal pathologies, arthritis, pain in the spine, lumbar and sciatic nerve.

Source: https://vnexpress.net/ 

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