I am 22 yrs. Old. My name is bharti. I have pain in my lower back to legs area from many years .but from last year my right leg specially hips to thighs area started pain. After 20-30 steps I feels like stiffed thighs and sometimes a sudden cramp happens plzz tell me the reason and how to cure this.
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Pain radiating along the sciatic nerve, which runs down one or both legs from the lower back. Swiss exercise ball the unstable surface that your swiss exercise ball provides can help awaken your deep core stability muscles. Your physiotherapist can advise you specific exercises. Your swiss exercise ball will help to: ?eliminate your pain ?improve your muscular endurance and strength ?attain better posture, balance, body awareness and co-ordination ?improve your balance and flexibility ?learn to lift properly enjoy a low impact aerobic workout posture supports poor sitting posture is a common cause of sciatica. To assist the support of your lower back many simple and effective products have been developed over time. These include: ?lumbar d-roll ?bassett frame ?kinesiology lumbar tape please ask your physiotherapist for their advice in what will help you most. Exercise sciatic nerve pain 1. Reclining pigeon posepigeon pose is a common yoga pose. It works to open the hips. There are multiple versions of this stretch. The first is a starting version known as the reclining pigeon pose. If you are just starting your treatment, you should try the reclining pose first. 1.While on your back, bring your right leg up to a right angle. Clasp both hands behind the thigh, locking your fingers. 2.Lift your left leg and place your right ankle on top of the left knee. 3.Hold the position for a moment. This helps stretch the tiny piriformis muscle, which sometimes becomes inflamed and presses against the sciatic nerve, causing pain. 4.Do the same exercise with the other leg. Once you can do the reclining version without pain, work with your physical therapist on the sitting and forward versions of pigeon pose. 2. Sitting pigeon pose 1.Sit on the floor with your legs stretched out straight in front of you. 2.Bend your right leg, putting your right ankle on top of the left knee. 3.Lean forward and allow your upper body to reach toward your thigh. 4.Hold for 15 to 30 seconds. This stretches the glutes and lower back. 5.Repeat on the other side. 3. Forward pigeon pose 1.Kneel on the floor on all fours. 2.Pick up your right leg and move it forward on the ground in front of your body. Your lower leg should be on the ground, horizontal to the body. Your right foot should be in front of your right knee while your right knee stays to the right. 3.Stretch the left leg out all the way behind you on the floor, with the top of the foot on the ground and toes pointing back. 4.Shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Sit up straight with your hands on either side of your legs. 5.Take a deep breath. While exhaling, lean your upper body forward over your front leg. Support your weight with your arms as much as possible. 6.Repeat on the other side. 4. Knee to opposite shoulder this simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve. 1.Lie on your back with your legs extended and your feet flexed upward. 2.Bend your right leg and clasp your hands around the knee. 3.Gently pull your right leg across your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain. 4.Push your knee so your leg returns to its starting position. 5.Repeat for a total of 3 reps, and then switch legs. 5. Sitting spinal stretch sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve. 1.Sit on the ground with your legs extended straight out with your feet flexed upward. 2.Bend your right knee and place your foot flat on the floor on the outside of your opposite knee. 3.Place your left elbow on the outside of your right knee to help you gently turn your body toward the right. 4.Hold for 30 seconds and repeat three times, then switch sides. 6. Standing hamstring stretch this stretch can help ease pain and tightness in the hamstring caused by sciatica. 1.Place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it. 2.Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Do not push so far that you feel pain. 3.Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot. 4.Hold for at least 30 seconds, and then repeat on the other side. If you have low back pain and sciatica you can undergo intermittent pelvic traction where in your half of your body weight will be added in the electronic traction so that that would help you to reduce the pain, along with interferential therapy stimulations which would help you to get relieved from the radiating pain. Apply ice for the pain to get subsided immediately. If you cannot go immediately for the physiotherapy treatment. Ice can be kept in the low back where you have back pain. It is suggestible to wear lumbo sacral belt which would help you to build the abdominal muscle tone which itself would make you feel better. You can also wear mcr chappals which would help you to have less weight falling in the painful back. U have to take vitamin d rich foods. Like milk, cheese,yogurt, brocoli,spinach. U need calcium consumption for increase the bone density.
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Since when r you having this pain? What r other symptoms that you r experiencing? By doing what like walking, exertion, eating or empty stomach- it increases or decreases in intensity. For how much time the pain remains? Is there stiffness also? How is your appetite? R you constipated? I need to know more to be able to make diagnosis. U need to do tsh, cbc, serum calcium, vit d, vit b 12, x-ray of lumbar spines. Try a few basic exercises to stretch and strengthen your back and supporting muscles. Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier url/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265? S=7 1.knee-to-chest stretch lie on your back with your knees bent and your feet flat on the floor (a). Using both hands, pull up one knee and press it to your chest (b). Tighten your abdominals and press your spine to the floor. Hold for 5 seconds. Return to the starting position (a) and repeat with the opposite leg (c). Return to the starting position and then repeat with both legs at the same time (d). Repeat each stretch two to three times ? preferably once in the morning and once at night. 2. Lower back rotational stretch lie on your back with your knees bent and your feet flat on the floor (a). Keeping your shoulders firmly on the floor, roll your bent knees to one side (b). Hold for five to 10 seconds. Return to the starting position (c). Repeat on the opposite side (d). Repeat each stretch two to three times ? preferably once in the morning and once at night. 3. Lower back flexibility exercise lie on your back with your knees bent and your feet flat on the floor (a). Tighten your abdominal muscles so your stomach pulls away from your waistband (b). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor (c). Hold for five seconds and then relax. Repeat. Start with five repetitions each day and gradually work up to 30. 4. Bridge exercise lie on your back with your knees bent and your feet flat on the floor (a). Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles. Then raise your hips to form a straight line from your knees to your shoulders (b). Try to hold the position long enough to complete three deep breaths. Return to the starting position (c). Repeat. Start with five repetitions each day and gradually work up to 30. 5. Cat stretch position yourself on your hands and knees (a). Slowly arch your back, as if you're pulling your abdomen up toward the ceiling (b). Then slowly let your back and abdomen sag toward the floor (c). Return to the starting position (a). Repeat three to five times twice a day. 6. Seated lower back rotational stretch sit on an armless chair or a stool. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side (a). Hold for 10 seconds. Repeat on the opposite side (b). Repeat this stretch three to five times on each side twice a day. 7. Shoulder blade squeeze sit on an armless chair or a stool (a). While maintaining good posture, pull your shoulder blades together (b). Hold for five seconds and then relax. Repeat three to five times twice a day. For this homeopathic treatment is very effective for more details you can consult me.
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The above complains/symptoms can happen due to a couple of issues in the low back region. Can be disc related, nerve related or muscular. One can pin point the diagnosis after a thorough assessment only. Exercises do help a lot in either of these 3 cases but will differ based on the assessment findings. ( connect with us with your old reports etc for online appointment for assessment) meanwhile, you can take hot packs for your low back and buttock areas 2-3 times a day. Avoid bending forwards and lifting heavy weight. Try this for 3-4 days for immediate relief. Progressive exercises under specialists guidance would help you for sure.
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