1. Gentle Stretching Exercises Regular stretching can reduce nerve tension and improve flexibility. Consider incorporating the following stretches into your routine: Knee-to-Chest Stretch: Lie on your back, bring one knee toward your chest, hold for 5-10 seconds, and repeat with the other leg. This helps relieve pressure on the lower back. Hamstring Stretch: While lying on your back, lift one leg and gently pull it toward you with a towel or band until a stretch is felt in the back of the thigh. Hold for 30-45 seconds and repeat with the other leg. 2. Strengthening Exercises Building strength in the core and lower back muscles can provide better support to the spine: Pelvic Tilts (Bridges): Lie on your back with knees bent and feet flat on the floor. Lift your pelvis to create a straight line from your shoulders to your knees. Hold for 5-10 seconds and relax. Repeat several times. Bird-Dog Exercise: On all fours, extend one arm forward and the opposite leg backward, keeping your back straight. Hold for a few seconds, then switch sides. This enhances core stability. 3. Nerve Gliding (Flossing) Exercises Nerve gliding can facilitate smooth movement of the sciatic nerve and reduce irritation: Sciatic Nerve Glide: Sit on a chair with both feet flat on the floor. Extend one leg straight and flex your foot upward while tilting your head forward. Return to the starting position and repeat several times before switching legs. 4. Low-Impact Aerobic Activities Engaging in activities like walking, swimming, or stationary cycling can improve overall spinal health without placing excessive strain on the back. 5. Home Remedies Heat and Cold Therapy: Applying a warm compress can relax tight muscles, while a cold pack can reduce inflammation. Alternate between heat and cold packs for 15-20 minutes as needed. Proper Posture: Maintain an upright posture when sitting or standing to reduce pressure on the spine. Use supportive chairs and avoid prolonged periods of sitting.

Important Considerations Consult a Professional: Before starting any exercise regimen, consult with a physiotherapist to ensure the exercises are appropriate for your specific condition. Monitor Symptoms: If any exercise exacerbates your symptoms, discontinue it and seek professional advice.

Keep close eye on her symptoms, especially her bowel and bladder movements, if anything changes like she starts loosing control or can’t empty her bowel/bladder, see a doctor as a matter of emergency, ignoring this can compress the nerve and damage it leading to paralysis

In the meantime start gentle back movements to avoid stiffness, promote circulation and manage pain

book appointment at clinic

get a consultation with us to understand more about the condition and line of treatment.

avoid unsupported sitting

Visit nearby clinic

Postural correction may some times give. releaf

To check vitamin D 25 OH total.

Postural care. Rest. Spinal strengthening exercises and stretching exercises under supervision of a qualified Physio.

Check vitamin B12 levels

Avoid prolong sitting n prolong standings