Sciatica is caused by inflammation of the sciatic nerve, which travels from the base of the spine, through the buttocks and down each leg. An inflamed, injured or otherwise irritated sciatic nerve may cause a dull, throbbing pain in the lower back, a pins-and-needles feeling in the lower extremities, or sharp, stabbing pains and muscle spasms. Sciatica caused by a slipped or herniated disc may benefit from physical therapy treatments.
Types of Sciatica-Relieving Exercise
A physical therapist will explain how to properly exercise to strengthen core muscles and the lower back or lumbar region to reduce pain and increase mobility. Physical therapy or exercise is not recommended for sciatica patients until pain has disappeared, or within two weeks of a flare-up, according to Health Central, a health information website. Your physical therapist may recommend low-impact and stretching-type exercises, as well as guide you in the technique and performance of back-friendly exercise moves from Yoga, Pilates or Tai Chi. One Pilates exercise option is the hamstring stretch, suggests physical therapist Ron Miller and Spine-Health website. Stand with your feet about shoulders-width apart and slowly bend forward, trying to reach your hands to your knees, shins or the floor, depending on your current mobility level. This stretch will help reduce stress on the lower back.
Core Strengthening
A strong abdominal wall will help maintain lower back support. Exercises may help reduce frequency of sciatica flare-ups and also reduce the duration and level of pain experienced during such episodes. Prone extensions work the abdominal walls and the lower back at the same time. Talk to your physical therapist about doing these exercises at home. Lie on your stomach, legs and feet together. Brace your upper body on your elbows. Your hip bones should still touch the floor. Move slowly and only lift the upper torso in increments. Stop if you feel pain. If you can only lift the torso a couple of inches, that's OK. Hold the stretch for about 5 seconds to start, increasing for up to 30 as your lower back and abs grow stronger.
Curl-Ups
Curl-ups are another option for sciatica patients. Lie on your back, knees bent. Fold your arms across your chest. Tilt your pelvis upward, trying to press the lower back into the floor. Slowly lift the head and shoulders off the floor, holding the contraction for about 5 seconds, then lower yourself back to your starting position. The combination of tilting the pelvis inward and upward while lifting the head and shoulders off the floor will help strengthen the abdominal wall as well as offer a good stretch for the lower back muscles of the lumbar spine.
