Sciatica is irritation and inflammation in the sciatic nerve. Symptoms include numbness and burning or tingling along the path of the nerve. The disorder has several causes, including weakness and imbalances in the muscles that support the spine. Exercises that strengthen the abdominal and lower back muscles can help relieve the symptoms of sciatica. Always consult a physician before starting any exercise program, especially if you are experiencing pain or recovering from an injury.
Full Plank
Lie face down in push-up position. Press against your hands until your arms are fully extended and only your hands and toes are in contact with the floor. Engage your abs and keep your behind low -- your body should resemble a flat board or plank. Count to 10 and return to the start position. For less intensity, put your knees on the floor. For more intensity, raise one foot for a five-count, then switch to the other foot. Repeat the plank five times.
Downward Facing Dog Plank
The downward facing dog plank stabilizes the abs and lower back and stretches the hamstrings, glutes and calves. The exercise also strengthens the arms and shoulders. Go into full plank position and hold for a five-count. Raise your hips until your body makes an inverted "V." If possible, press your heels into the floor, count to five, then lower back into the plank. Hold for another five-count, then lower your body to the floor.
Rotating Side Plank Lift
The rotating side plank lift stabilizes the abs, strengthens the shoulders and works the obliques. Start in the plank position and rotate your body to the left so that you are balanced on your right arm and your legs are stacked on top of each other -- your body should form a straight line. Lower your hips to the floor, then rise back into the plank. Repeat five times, then return to the start position and lower yourself to the floor. Push back up into the plank and switch to the other side. For less intensity, lower the bottom knee to the floor. For more intensity, lift your top foot until your leg is parallel to the floor.
Reverse Plank Lift
The reverse plank lift stabilizes the lower back and abs and strengthens the shoulders and upper back. Sit on the floor with your legs extended and your hands resting on your thighs. Place the palms of your hands on the floor behind you with your fingers pointing toward your buttocks. Lean back and lift your hips until your body forms a straight line. Lower your hips to within an inch of the floor, then rise back up. Repeat up to 10 times. If this exercise puts too much strain on your hands, turn your fingers away from your buttocks. For less intensity, bend your knees and plant your soles on the floor. For more intensity, keep your legs extended, lift one foot, do five reps, then switch to the other foot and do another five.
References
- "Personal Trainer Manual"; American Council on Exercise; 2000
- "Principles of Anatomy and Physiology"; Gerard J. Tortora and Bryan H. Derrickson; 2008
- "Physiology of Sport and Exercise"; Jack H. Wilmore, Ph.D., and David L. Costill, Ph.D.; 1999
- MayoClinic.com: Sciatica
Member Comments