Sciatica is the symptom of pain radiating along your sciatic nerve, usually from your back down your buttock and leg. Sciatica is not a disorder itself. It indicates the presence of a primary injury to the spine or nerve, such as a herniated disk, trauma, or tight muscles. According to Pilates Pro, Pilates does not cause sciatica, but Pilates can increase its symptoms. With care, an experienced instructor can help you avoid a flare up of sciatica and stretch and strengthen your back.
Pilates
While interned on the Isle of Man during World War I, Joseph Pilates developed the Reformer, an exercise apparatus made from a hospital bed frame and mattress springs to rehabilitate bedridden soldiers. The Reformer allows you to exercise muscles, such as the deep abdominals and hamstrings, without over-strengthening the already dominant chest and quadriceps. Joseph Pilates also designed workouts on mats and other apparatuses. Pilates exercises retrain the body to move from the core with focused attention and careful alignment.
Sciatica
The sciatic nerve provides feeling to your feet and thighs and controls many of the muscles in your lower legs. A compressed nerve root can cause discomfort along the sciatic nerve path. You might feel a sharp pain or a mild ache. Numbness or loss of bladder or bowel control can be symptoms of sciatica and may indicate that you should seek medical treatment. Trauma, a herniated disc or tumor are among the causes of sciatica.
Modifications to Pilates Postures
Relaxing the muscles around the sitz bones can help you relieve pressure on the sciatic nerve. Although many Pilates exercises require the full strength of the gluteal muscles, some need only gentle contraction. At the start of each exercise, imagine your sitz bones sinking down toward your mat or widening. Lighter springs during the Leg Springs series of Pilates can help you maintain a neutral pelvis position to take pressure off your lower back. And when your feet are in Pilates stance, do not let your toes separate more than a fist's width apart. An extreme turn out can tighten the back body and put unnecessary pressure on the sciatic nerve.
Exercises to Avoid
Exercises in which you fold forward from the hip can exacerbate sciatica, especially when much of your body weight rests on your lower back. The Tree, Teaser, Tower and Monkey exercises all put weight on the lower back when it is in a curled posture. Side Sit Ups on the Short Box, Stomach Massage and Side Kicks require significant gluteal contraction with the body bent at an angle. Hamstring stretches can also pull at the lower back region. Wait until your sciatica has subsided before doing these exercises.
Benefits
According to the Mayo Clinic, regular exercise can help to ease sciatica and help prevent flare ups. The release of endorphins from gentle, sustained exertion can help reduce pain. The strength-training, stretching and core stabilization aspects of Pilates can help reduce age-related back problems. Pilates emphasizes the connection between mind and body. With more body awareness, you can recognize movements and postures in daily life that cause injury. Consider taking a private lesson with a certified Pilates instructor for expert guidance.
References
- Pilates Pro: Teaching Pilates Clients with Sciatica
- "Pilates' Return to Life Through Contrology"; Joseph H. Pilates and William Miller; 1998
- "Pilates on the Ball"; Colleen Craig; 2001
- The Mayo Clinic: Sciatica
