The sciatic nerve is the longest nerve in the body and runs down the back of the leg, from the hip to the sole of the foot. When the nerve becomes aggravated, it causes a condition known a sciatica and the symptoms include numbness, tingling and lower back pain. Patients may also experience pain in the buttock and down the back of the affected leg. According to MayoClinic.com, herniated lumbar disks as the most common cause; however, muscle tightness and imbalances can also contribute to the disorder. Several exercises can help relieve tightness and imbalances that contribute to sciatica.
Yoga Poses
Yoga sequences focus on coordinating the breath with movement to prepare the body for the stillness of meditation. Several asanas, or poses, stretch the hip, lower back and buttock muscles that contribute to sciatica. Forward bends and inverted poses, such as downward facing dog, extended triangle and revolved triangle, stretch the hamstrings, gluteus muscles and lower back. Twisting poses, such as bharadvaja's twist, half lord of the fishes and marichi's pose, release the lower back. Seated poses, such as easy pose, bound angle pose and lotus, stretch the inner thigh and release the hips. Yoga also has several standing poses, such as the high lunge and warrior, which improve balance and strengthen the muscles that stabilize the hip girdle.
Pilates Exercises
Pilates exercises focus on core strength and coordination, as well as endurance and flexibility. Trunk exercises, such as the hundred and superman, strengthen the abdominal and back muscles that stabilize the lower back. Pilates also incorporates twists, such as the seated spine twist and the supine hip twist, which mobilize and strengthen the lower back. Leg exercises, such as the shoulder bridge, strengthen the muscles in the thighs, buttocks and lower back. Pilates also has exercises, such as the scissors, single- and double-leg kicks, and the jack knife, that force the abdominal muscles to stabilize the hip girdle while mobilizing the legs through a full range of motion.
Therapeutic Sciatica Exercises
Therapeutic sciatica exercises depend on the underlying cause. Therapeutic exercises for a herniated disk incorporate back extensions, leg raises and crunches. Therapeutic exercises for spinal stenosis, a narrowing of the spinal column, incorporate crunches, torso curls and other exercises that flex the spine. Exercises for degenerative disk disease incorporate exercises that both extend and flex the spine. Exercises for piriformis syndrome, a tightening of a cone-shaped muscle in the buttock, incorporate spinal twists and hip and thigh stretches.
References
- MayoClinic.com: Sciatica
- Spine Health: What You Need to Know About Sciatica
- Spine Health: Sciatica Exercises
- Yoga Journal: Sciatica Exercises
- "Pilates' Return to Life Through Contrology"; Joseph H. Pilates and William Miller; 1998
- "Pilates on the Ball"; Colleen Craig; 2001
