Tingling sensations, occasional numbness and a stinging pain that shoots down the back of your leg are signs that you may have sciatica. This is caused when the large sciatic nerve gets pressure applied to it from an injury, such as from a slipped disc, according to MedlinePlus. Corrective exercises are used to help relieve the symptoms resulting from sciatica.
Function
The sciatic nerve actually starts in the middle of the vertebral column. Pain in the back of the leg can take place anywhere along the whole path of the nerve. The main function of exercises is to stretch out the lower back and back of the leg. This in turn reduces the current pain and helps prevent future pain. All of the exercises are performed in a controlled, safe manner that will not exacerbate current symptoms.
Types
The press up, contralateral arm and leg raise, and knee to chest pull-in are examples of sciatica exercises. Each exercise is performed with the body in a different position. The press up is executed from a face-down position with your hands shoulder-width apart and tops of your feet flat on the floor behind you. Steadily push your chest off the floor and straighten your arms. Look straight ahead and hold for 20 to 30 seconds.
The contralateral arm and leg raise is performed while lying flat on your stomach. This strengthens the lower back and hamstrings. To start out, extend your arms in front of your body and move your legs together behind you. Steadily raise your right arm and left leg off the floor and hold for a full second. Slowly lower your arm and leg, repeat with your other side and continue for 10 to 12 repetitions.
A knee to chest pull-in is performed laying down in a face-up position. After bending both knees and placing your feet flat on the floor, lift your legs and grasp the backs of your thighs. Slowly hug your knees into your chest and hold for 20 to 30 seconds. You can also do this exercise one leg at a time. As you pull one knee into your chest, keep your other leg straight on the floor.
Yoga Pose
Yoga is a form of exercise that blends the mind with the body. The bound angle pose is an exercise that is beneficial for sciatica according to the Yoga Journal. This pose is performed from a seated position on the floor. Keeping your back straight, move your heels in toward your butt as you bend your knees. Place your feet sole to sole, grasp your ankles and gently lower your knees down toward the floor as far as possible. Hold for 20 to 30 seconds and slowly release.
Time Frame
Since sciatica exercises are performed at a low intensity and do not involve impact, you can perform them daily. Aim for three or four sets of each exercise and try to fit in two or three sessions a day.
Considerations
Aside from exercise, there are other treatments available for sciatica pain relief, such as rest, over-the-counter anti-inflammatories and injections. The injection consists of a cortisone-like drug that's known as an epidural steroid injection according to the Spine-Universe website . Instead of being injected in the arm, this medication is delivered near the spinal column.
Warning
Any time you perform new exercises, it is a good idea to talk to your doctor first. He will make sure you are physically able to perform them.
