Sciatica is a symptom rather than a primary diagnosis, according to an article in the April 2010 issue of the journal "Best Practice and Research. Clinical Rheumatology." Sciatica is a general term that refers to pain or numbness that can travel from your buttock, along the back of your leg and as far as the foot. It is usually caused by irritation of the sciatic nerve itself or the spinal nerves that make up the sciatic nerve. Several different problems can cause the symptom of sciatica.
Considerations
It is important to identify the cause of your sciatica symptoms before you begin an exercise program. Different exercises can be helpful or harmful depending on the cause. If you are experiencing sciatica, it is important to consult with your physician or physical therapist for a safe exercise prescription.The researchers in the "Clinical Rheumatology" article report that 80 percent of sciatica sufferers recover within eight weeks with conservative treatment.
Causes
Nerve irritation resulting in sciatica can be caused by disc injury in the lumbar spine,compression where the nerve passes close to muscle, inflammation, narrowing of the spinal nerve openings, and trauma. Disc injury can be a serious condition and management should be supervised by your health care provider. The piriformis and hamstring muscles, when tight, can compress the nerve and cause muscle-induced sciatica. Compression of the nerves as they exit the spinal column can also cause symptoms along the distribution of the sciatic nerve.
Spinal Extension Exercises
Lumbar extension exercises or press ups can help relieve sciatica symptoms. Lying on your stomach with your hands under your shoulders, press your chest and shoulders upward while keeping your pelvis on the ground and your buttock relaxed. Raise up until you feel you need to stop, do not go to the point of pain. Lower to the ground and repeat this sequence 10 times. You can repeat this exercise frequently throughout the day.
Hamstrings Stretches
Proper stretching of your hamstrings can help reduce the symptoms of sciatica. Hamstring stretches should be performed with the lower back straight. As you stretch, focus on bending from the hips rather than rounding the lower back. Reaching for the toes when stretching with very tight hamstrings can cause lower back stress and aggravate symptoms. See Resources for a link to the illustration of a doorway stretch for hamstrings that provides a safe position for your back.
Spinal Stabilization
Spinal stabilization or core stabilization is an effective way to manage symptoms of low back dysfunction including sciatica. Sit-up exercises can worsen back pain and sciatica symptoms. Most stabilization exercises are done with the spine in a neutral position. Physical Therapist Rick Jemmett has written an educational book that includes a progressive self-directed program of spinal stabilization (see Resources).
Warning
Any exercise that increases symptoms of sciatica should be discontinued. Increasing symptoms indicates worsening of the condition. If you experience loss of strength or numbness in your leg you should seek medical attention as this can indicate significant nerve irritation.
