Sciatica
Sciatica (sometimes called radiculopathy) is a broad label that we put on pain that we may feel in the lower back, buttocks, and/or down the leg and even to the foot. It is caused by general compression and/or irritation of the sciatic nerve or the five roots of the nerve. The pain may be severe, and there may also be numbness, muscular weakness, and difficulty in moving / controlling the leg. Usually, the pain is only felt on one side.
With a condition like Sciatica, we would naturally be inclined to rest up; but this is not the best approach.. Actually, exercise is better for treating sciatic pain than bed rest.
What happens when we rest, is that the muscle
s that support and operate the back get out of condition, and they’re then less effective at supporting the back. This can then lead to further strain on the back, and more pain problems.
Anti Sciatica Exercises
Exercises for sciatica generally focus on :
* strengthening abdominal and back muscles to regain that support for the back
* stretching to target tight and rigid muscles that are pressing on the nerves
The exercise that you do need to be:
* regular to keep up gradual strengthening and stretching
* gentle, in accord with the fact that you’re working with inflamed or damaged tissue (muscle and nerve)
With that kind of approach you will recover more quickly from a bout of sciatica; and avoid future episodes.
A Daily Routine
For effective sciatica pain relief we need to be regular in our anti sciatica exercises twice daily at least; and don’t stop just because it goes away. If you’re prone to sciatica, you need to keep up a regular lifestyle with the right kind of exercise.
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Exercising for sciatica isn’t just a routine, it needs to be part of taking care to avoid stress on the lower back. We need to take care in everyday things to avoid strain when lifting or sitting, and avoiding standing too long.
Exercise for the Right Causes
The two most common causes of sciatica pain are Piriformis Syndrome and Herniated Disc. Here are some exercise that will help them:
Piriformis Syndrome
This is where the piriformis muscle in the buttocks is tightened and is putting pressure on the sciatic nerves.
What it needs is stretching to release the tension and take pressure off the nerve. Here’s a great demonstration of a simple exercise you can do at home / work to stretch the piriformis.
You might like to try supine piriformis stretches:
With a folded blanket on the floor, lie on your back with your legs flat.
Draw the affected leg up toward your chest, holding the knee of that leg with the hand on the same side, and grasp the ankle with the other hand.
Think of the movement as coming from the ankle, rather than the knee, pull the knee over towards the opposite ankle until stretch is felt. Remember the approach is to be gentle… so don’t force the ankle or knee in the stretch.
Hold this stretch for 30 seconds, then slowly return the bent up leg to the position where you started.
Aim to do a set of three stretches.
Herniated Disc
The problem here is that a bulging disc in the lower back is pressing on the sciatic nerve system.
Here’s a stretch that gently extends the lower back and creates space to relieve the bulging disc pressure.
Again a folded blanket will make it more comfortable, especially if your pain is strong.. Lie on your stomach (called the prone position) and prop your upper body up on the elbows, so that you’re arching up from the lower back. You’ll need to keep your hips on the floor. This sounds simple but it is a strenuous stretch if you have back pain, so start gently and slowly.
Hold this press-up position for five seconds to start with. You can gradually increase to 30 seconds. The aim is to complete 10 repetitions of the press up.
Semi-Supine
This is an overall great way to gently stretch a sore back and bring relief to pain felt anywhere up the spine. It is an excellent part of any exercise routine that you may have. It allows the back chance to relax after a stronger stretching and strengthening routine. It’s also a great way to recouperate at the end of the day or when you feel the strain in the day.
You can read more about it here
SummaryThe key to exercise for back pain and sciatica is to be regular and gentle. Remember exercise is the solution not bed rest! It doesn’t have to take a great deal of time, and taking care in everyday activities, like sitting, lifting and standing, is just as important in maintaining a healthy back.
