Sciatica is a painful condition that causes discomfort and tingling sensations down the back of the leg. This generally begins in the lower back area, which is where the sciatica nerve starts. Sciatica is not an ailment on its own. It is a symptom of another problem such as stenosis or a slipped disc. Strengthening exercises are used as part of the treatment plan to reduce pain.
Function
The abs, lower back, hamstrings and glutes are part of your body's core. This is the main area that sciatica exercises target. If these muscles are weak, they do not offer support to the spine, which exacerbates sciatica pain. The exercises are performed in a safe and controlled manner that will not cause further pain or discomfort.
Types
Pelvic tilts, alternating supermans, glute bridges and curl-ups are sciatica strengthening exercises. Each one is performed from a face-up or face-down position. These positions are known as supine or prone. Use proper form with all exercises.
Pelvic tilts target the lower abs. Lie on your back. Bend your knees and place your feet flat on the floor. Slowly curl your pelvis toward your body as you flatten your back on the floor. Squeeze your abs forcefully when you do this and hold for a full second. Slowly release and repeat 10 to 12 times.
Alternating supermans are also known as contralateral limb raises. Lie on your stomach with your arms extended in front of your body and legs together. Slowly raise your right arm and left leg 3 to 6 inches off the floor and hold for a second. Lower your arm and leg, repeat with your other side, and alternate back and forth for 10 to 12 repetitions.
Glute bridges are also known as hip bridges; they target the lower back, glutes and hamstrings. Lie on your back with your knees bent, feet flat on the floor and arms at your sides. Steadily lift your hips in the air and squeeze your glutes and hamstrings forcefully for a full second. Slowly lower your butt back down and repeat 10 to 12 times.
Curl-ups target the abs. Lie on your back. Bend your knees, place your feet flat on the floor and cross your arms over your chest. Steadily lift your torso off the floor and move forward. Squeeze your abs forcefully for a second, slowly lower yourself back down and repeat 10 to 12 times.
Yoga
The warrior II is a yoga pose that is therapeutic for sciatica and carpal tunnel syndrome, according to the Yoga Journal website. Stand with your feet 3 to 4 feet apart. Turn your right foot out 90 degrees and slightly turn your left foot inward. Move your arms out to your sides so they parallel the floor and bend your right knee to a 90-degree angle. Keep your left leg straight as you do this and hold for 20 to 30 seconds. Slowly release and switch sides.
Time Frame
Aim for three or four sets of each exercise and work out every other day. If you have the time, perform two workout sessions on your training days.
Considerations
Before you partake in any sciatica exercises, talk it over with your doctor. He might offer further insight as to what you can and cannot do, and he may also recommend a physical therapist to assist you with your exercises
