Sciatica is pain that emanates from a lower back injury or problem like spinal stenosis and gets referred to either leg. This pain can cause problems with running, walking or overall balance. In order to alleviate the pain and regain strength, mobility and balance, those suffering spinal stenosis can do lower back exercises.
Significance
Spinal stenosis can occur when there is a narrowing or constriction of the spinal column. This can cause radiated pain in the leg that is commonly known as sciatic even though physicians refer to this as radiculopathy. Exercises can help relieve the pressure and help alleviate symptoms. Swimming is a helpful therapeutic exercise for this problem. If you can stay in the water for 10 minutes or more doing freestyle, breast stroke, back stroke or the side stroke, you can relieve some of the pressure causing the narrowing of your spinal column.
Function
One of the main goals when doing exercise for sciatica-related problems is to regain mobility in the lower back. Lift your left arm and your right leg simultaneously. Lift both about 6 inches and hold them up for about three to five seconds. Place them both on the ground and then lift your right arm and left leg simultaneously. Do 10 lifts on each side, take a one-minute break and then repeat the exercise.
Cobra Exercise
Do the Cobra exercise to build strength in the abs and glutes that support the lower back. This can alleviate pain and pressure in your lower back. Lie down on a hard floor on your front. Place your arms at your sides and lift your head and neck up about 8 to12 inches off the ground while keeping your feet on the ground. Hold this lift for five seconds and then return to the starting position. Do this 10 times, take a one-minute break and repeat the set.
Stretching
Stretching exercises are essential when you have spinal stenosis. You will give your ligaments and tendons a chance to regain elasticity and help with your flexibility. The hamstring stretch will relieve pressure and help you to become more flexible. Lie on your back and angle your legs so your feet are flat on the floor. Grasp your right leg under the knee and gently pull that leg up toward your chest for about five seconds. Relax and return the leg to the starting position. Do this stretch 10 times and then do the same stretch with your left leg.
Warning
Always consult with your physician before beginning any exercise program for lower back problems like stenosis. Your physician may have specific exercises she wants you to do and others she wants you to avoid. Your physician will also likely recommend that you work with a licensed physical therapist in order to get the most benefit from the exercises that you are doing.
