Stretching Sciatica Exercises to Avoid
Without question, touching your toes and doing other traditional lower-body stretches may be useful as preventative measures for back problems. After all, maintaining flexibility in your lower back can help keep you limber enough to do the workouts that maintain core strength. In turn, strengthening those supportive muscles can lower your risk of nerve compression, according to the梅奥诊所。
但对于现有的条件下治疗，许多这些所谓的健身房练习坐骨神经痛可能实际上做弊大于利。像深远的脚趾灵活移动需要向前弯曲你的背部。这个伸展运动常加重膨出或椎间盘突出。值得一问你的医生或理疗师伸展活动，以避免与坐骨神经痛痛苦。
谨慎使用举重
随着椎间盘突出是坐骨神经疼痛的主要原因，这加重脊柱移动显然是坐骨神经痛的练习，以避免之中。虽然strong core muscles可以帮助预防神经压迫等原因，坐骨神经痛，解决问题，通过持续的硬拉可以做弊大于利。
一个关键的原因是什么？该美国运动协会注意到，搬抬重物增加压力到后面，你会在腰部弯曲电梯。此外，坐骨神经痛有时推荐的健身房锻炼实际上会增加你身体的疲劳，从而导致解除不当的可能性 - 也加剧现有的背部问题。
谨防“曲折”体育
乔布斯或需要运动扭转你的躯干可以让你在风险发生或加重坐骨神经痛。要谨慎，当谈到锻炼，或结合了扭曲移动活动。
这些repetitive-twisting activities为了避免与坐骨神经痛，包括足球和冰球，网球，篮球和paddleboarding一起。加强，通过转动你的躯干工作斜肌移动可能也需要避免。
You may find that your type of sciatica isn't bothered by the type of twisting that's required of your favorite activity. If that's the case, your doctor may give those workouts the stamp of approval. But if you feel twinges or numbness after these activities, discontinue them.
不要坐
该Cleveland Clinic指出，坐了很长一段时间会加重坐骨神经痛。现在可能是重新考虑长独木舟或皮划艇之旅的好时机。这都需要留在长时间的坐姿，有时并没有拉上岸来伸展你的腿的机会。
如果周期，要知道，有些人有坐骨神经痛发现坐在自行车长时间是有问题的。经常休息，可能会有帮助。想想，也有你seat adjusted professionally，以及与你屁股离开座位蹬不时。
倾听你的身体
坐骨神经痛影响人不同。有些经验是麻木，而不是剧烈的疼痛。它可以打扰你的腿肚部位and thigh, or your buttocks and lower back. Much of that variation has to do with the root cause of each patient's sciatica.
另外，在技术上分离如条件梨状肌综合征可以直接影响到坐骨神经，或模仿的症状，根据医学美国国家图书馆出版了一本教科书2018篇。
阅读更多：是不是好了将运动与神经压迫？
Because it's hard to predict where sciatica will strike, it's also not easy to be certain which moves may cause flare-ups. The most sensible approach is to stop doing any workouts that cause numbness and pain. That doesn't mean you can never play tennis again, for example. But it does indicate that working with a physical therapist to build strength and endurance can be the best first step.