Sciatic nerve injury also known as sciatica can cause back pain and immobility, according to the U.K. National Health Service, or NHS. Exercise is an important part of treatment for this condition; however, you should devise an exercise plan in consultation with a medical expert.
Sciatica
The sciatic nerve is the longest nerve in your body, running from the back of your hips and down your legs. Sciatica occurs when the nerve is trapped and/or inflamed at the lower back. This can lead to sharp pain in the lower back that can travel down your legs.
Causes
The most common cause of sciatica is a slipped or herniated disc in your spine, which then presses against the nerve, says the NHS. Despite the discomfort this can cause, you can usually treat sciatica yourself and symptoms will disappear within about six weeks. If your symptoms do persist or worsen, you should see a doctor.
Strengthening Exercises
Building back muscle strength can ease the symptoms of sciatica because stronger muscles provide better support for your spine, says SciaticaExecises.org. The squat is an excellent exercise for sciatica because it works the buttocks, hips and thighs, all of which are part of your back's support base. Start standing up with your feet about shoulder-width apart and your toes pointing straight ahead. Tuck your pelvis slightly under, then engage your stomach muscles and bend your knees to lower your body down no lower than 90 degrees. Your back should remain straight and your chest lifted as you squat. Push your bottom back as you squat to make sure your knees stay behind your toes when you bend. This will help protect your knees from injury.
Stretching Exercises
Stretching exercises can help relieve the pain associated with sciatica and increase mobility by reducing pressure on your sciatic nerve, reports Spine-Health.com. Try lying on your back and bringing both knees into your chest while, at the same time, lifting your head off the floor and curling it in towards your knees. You will resemble a human ball and you should feel a stretch down your spine. Hold for about 30 seconds, slowly uncurl and repeat up to 10 times.
Nerve Flossing Exercises
When the sciatic nerve becomes trapped, it grates along the muscles, which leads to a build-up of scar tissue. Nerve flossing works in much the same was as teeth flossing, encouraging the nerve fiber to glide more smoothly over the bones and ligaments, and chipping away at the scar tissue as it does so. You can do sciatic nerve flossing by sitting in a chair, with your back straight, shoulders relaxed and your knees bent at 90 degrees with both feet flat on the floor, suggests Dynamic Chiropractic. Slowly lift one foot off the floor to straighten your leg as much as you can without feeling any pain, then slowly lower it back down to the floor. Repeat 15 raises on each leg. It's normal to feel a slight pulling sensation down the back of your leg, but always stop if you feel pain.
