Finding an exercise program for those who suffer from sciatica is the first step on the journey to recovery. In addition, you should center your exercise programs around what exactly is causing the sciatic pain. To clarify, Physical therapists will usually recommend sciatica exercises catered specifically for each patient and the severity of their case. Fortunately, the exercises below are well suited for most who suffer from sciatica, including beginners. It’s important to not over do any of the exercises outlined below and keep things slow and steady.
On the other hand, you may feel as though rest may be your best option. However, rest may help in the beginning but remaining in bed for too long could worsen your symptoms. Furthermore, without enough exercise or muscle movement your back, muscles, and spinal support can become weaker over time. Unfortunately, this can lead to more severe sciatica. Likewise, making sure you get enough movement is essential to ensuring the proper flow of nutrients through the discs. This keeps them healthy and free of too much pressure on the sciatic nerve. Take a look below at some great sciatica exercises that you can perform at home right now.
Performing some hamstring stretches can help with sciatica and is recommended before proceeding with more intense exercises. If the hamstrings are too tight, they can affect the stress along the lower back leading to sciatica pain. A simple and effective hamstring stretch is the “standing hamstring stretch”. Furthermore, this stretch is very easy to perform. Just grab a chair or any object that is about knee height and prop one leg on top of it. Next, slowly lower your core and get a good stretch in the hamstring area.
You must supplement your sciatica exercises with some aerobic exercises as well. Walking will help exercise the lower back and help with the pressure put on the sciatic nerve. Take great care not to overdo the amount of walking but slowly increase the distance each day. Aim for some brisk walks that last about 20 – 30 minutes. In addition, to brisk walks you should try some ellipticals to get a wider range of motion.
The point of many sciatica exercises is to strengthen the abdominal and lower back muscles. This is important for creating support along the back. In addition, this can help you recover from sciatica pain episodes more quickly and effectively. Furthermore, there are many options for beginners to get started. Just choose, one that you feel is at your level and do just enough to feel a slight “burn” in your abdominal area.
Exercise caution: Just a quick note, when performing abdominals take extra precaution. Many times when a sciatica sufferer makes things worse it’s because of abdominals. To clarify, only perform these when you feel you are ready for them! Above all, treating your sciatica is something that can take time and pushing yourself too far can make things worse.
Opposite Arm/Leg Extensions
This a great way to add strength to your abdominal muscles and lower back. In addition, this will help stabilize your core and get your ready for more advanced exercises.
Start by getting down on all fours.
Tighten (or contract) your abs. The reason for this is to straighten your back as well as keep it flat.
Next, slowly raise just one leg up behind you. Secondly, straighten it out as best you can.
Hold this positions for 3 – 6 seconds.
Make sure to repeat this for the other side.
If you can successfully perform this exercise (at least 10 reps) with little pain, you may add arm movement as well.
Start by extending your arm out in front of you (make sure it’s the arm opposite your leg).
Again, hold this for 3 – 6 seconds.
And repeat for the other side.
How can these simple sciatica exercises reduce the pain?
The primary components of great spine support are all in the abdominal and spinal muscles. To clarify, think of this as your spine’s “brace”. All the sciatica exercises above are designed to strengthen your core. When performed correctly you will increase the strength of your spine and notice a larger range of motion and flexibility. With that said, you should perform these exercises under the supervision of your specialist. Additionally, you can’t stop the degeneration of your discs, but these exercises can help reinforce the spinal structure and reduce the pain.
What if I get hurt performing these sciatica exercises?
It is recommended that your first consult with your doctor or specialist if you are unsure about performing any of the exercises outlined above. Furthermore, do not assume you will be ok because you have good fitness. To clarify, even the most experienced athletes still train and exercise under the supervision of a doctor or physical therapist.
In addition, you should maintain realistic expectations. That is to say, you should not expect overnight success with these exercises. It will take time and dedication on your end to properly and effectively execute these exercise strategies. Secondly, take things slow at first and do not push yourself too much. If you feel any sharp pain, stop immediately.
More effective sciatica exercises/treatments?
While exercises for sciatica are a great staple to your recovery you should note that exercises or stretches can only do so much. In other words, you need more than just exercises and this is where Sciatica SOS comes in. Sciatica SOS is the only doctor endorsed eBook that consists of a drug free, all natural, and safe way of dealing with sciatica. Sciatica SOS is what I used to rid myself of my severe sciatica pain flair ups. After considering the drastic option of surgery I learned of Sciatica SOS from a former colleague. He too was able to rid his sciatica using Sciatica SOS. Six years after finding Sciatica SOS I can say that I’ve gotten rid of my sciatica permanently. Consider Sciatica SOS before doing something extreme like surgery.