The sciatic nerve extends from your lower back down to the anterior portion of both legs. Compression of nerve roots in your lumbar spine may cause sciatic nerve pain, or sciatica. Although exercise may worsen symptoms experienced from acute back injuries, beginning an exercise regimen for chronic pain will help you return to normal activity. Pick your exercise regimen based on the cause of your sciatic pain, and check with your doctor before beginning.
Prone Position
Try the prone position for sciatic pain related to disc herniation. Lie down on the floor stomach-first. Keep your hips on the ground. Lift your torso and place both elbows on the ground. Hold the position for five to 30 seconds. If you experience pain, try shorter intervals. Build up your tolerance for this position over time. Perform 10 repetitions of this exercise. After you can tolerate this position for 30 seconds, try pressing up on your hands instead of the elbows. Perform every two hours to combat sciatic pain. Arch the back while standing if you want to avoid lying on the floor.
Back Flexion
If you suffer from spinal stenois-related sciatic pain, try exercises aimed at back flexion. Lie down on your back. Bring both knees to your chest and hold the position for 30 seconds. Try four to six repetitions. Turn over and kneel on both knees. Bring your buttocks down to your heels and bend the torso toward the floor. Stretch both arms out at your side and hold the position for 30 seconds. Return to the kneeling position and repeat up to six repetitions. Perform both exercises daily.
Lumbar Stabilization
Relieve degenerative disc disease-related sciatic pain with lumbar stabilization exercises. Lie down on your stomach. Stretch both arms out in front of you. Lift the right arm and left leg three inches off the floor. Hold for six seconds. Switch to the opposite extremities. Hold again for six seconds. Try two repetitions on each side. Avoid overexertion. Build up your strength by performing lumbar stabilization exercises daily.
Low-Impact Exercise
Go to a yoga class. "Sciatica Solutions" suggests looking for a yoga class with an instructor experienced in dealing with sciatica sufferers. Try Anusara yoga, which takes into account the limitations of each individual. Start a Tai Chi or Chi King class. Both use low-impact body mechanics to build strength and balance.
References
- MayoClinic.com: Sciatica
- The New York Times: Sciatica Exercise and Physical Therapy
- Spine-Health: Sciatica Exercises and Sciatica Pain Relief For A Herniated Disc
- Spine-Health: Sciatica Exercises and Sciatica Pain Relief For Degenerative Disc Disease
- Spine-Health: Sciatica Exercises and Sciatica Pain Relief For Spinal Stenosis
- "Sciatica Solutions: Diagnosis, Treatment, and Cure of Spinal and Piriformis Problems"; Carol Ardman, Loren Fishman; 2007
