Sciatic pain can vary widely, from a mild tingling, to a dull ache, to a burning sensation, so it is best to get an accurate diagnosis of your specific symptom from a physician before designing an exercise regiment to remedy the pain.
Typical Features of Sciatica Exercises
Exercise is typically better than bed rest when it comes to sciatica. Movement helps blood flow and promotes fluid exchange that can alleviate pressure on the sciatic nerve.
Areas to be exercised include the following:
- Core strengthening provides stability to the abdomen and back muscles, which will help provide better overall support for the back.
- Hamstring stretching is crucial, because the back and the hamstring are interrelated. If the hamstrings are excessively tight, than the back can become aggravated due to stress on the lower back.
- Low-impact aerobic fitness training, like brisk walking or light jogging, is recommended for general body fitness.
- Specific exercises should always be determined by the underlying cause of the pain.
Herniated Disc Exercises
- Extend the lower back into the air by lying on your stomach while propped up on your elbows, keeping hips on the floor. Hold the position for 5 seconds with the goal of holding it for 30 seconds for 10 repetitions.
- For more advance patients, press up on the palm of the hands for a gentle extension, while relaxing the buttocks and hips. Hold for 1 second for 10 repetitions.
Lower-Back Strengthening
- Lie on your stomach with hands clasped behind the lower back and raise the head and chest while continuing to look at the floor. Work up to 20 seconds for eight to 10 repetitions.
- Lie on your stomach and gently raise an extended arm and the opposite leg 2 to 3 inches off the ground. Aim to hold the position for 20 seconds for eight to 10 repetitions.
Abdominal Exercises
- Lie on your back and, while keeping one leg bent, slowly raise the other straight leg to form a 45 degree angle with the ground. Hold for 10 seconds for 10 repetitions. Alternate between legs for four to five sets.
Stretching for Spinal Stenosis
- Lie on your back and pull your knees to your chest while maintaining calm breathing patterns. Keep the knees pulled to your chest for 30 seconds and repeat five times.
- While resting on your hands and knees, sit back on your heels with chest down and arms outstretched. Do not bounce and hold position for 30 seconds. Repeat five times.
- Stretching for Degenerative Disc Disease
- Lie on you back with your arms at your sides. Extend pelvis to the sky and hold for a 10 count, then slowly lower hips back down. Aim for two sets of 10 extensions.
Considerations
There are many different causes of sciatica and the first step in a rehabilitation or preventative exercise regiment is to consult with a physician to see what is causing your symptoms. Once you have done, you are ready to start strengthening, stretching and feeling healthy.
