Sciatica is weakness, pain, numbness or tingling that you feel anywhere from your lower back down through your legs to your feet. Its cause is irritation to the roots of the sciatic nerves that run from the base of your spinal cord around the hip joints and down your legs. There are a number of treatment options to help reverse this condition and relieve its symptoms, including different types of exercises you can do.
Causes
Sciatica is due to pinching of the sciatic nerve that can result from a dislocated, ruptured or bulging spinal disc. Inflammation of the surrounding tissue from arthritic bone spurs or from traumatic injury to your back can also produce the symptoms.
Treatment
Treatment for sciatica includes rest, the application of heat and cold, and pain relievers or non-steroidal anti-inflammatory drugs. Depending on the underlying cause of the condition, it may require more invasive treatment such as steroid injections or even surgery. In less severe cases the problem may resolve itself with time. Physical therapy exercises are often useful in relieving symptoms and preventing future occurrences of sciatica.
Exercise to Relieve Symptoms
Some exercises can relieve the symptoms of sciatica by reducing the pressure against the sciatic nerves. Stretching of the spine to extend the spacing between vertebrae usually provides this relief. You can achieve this effect by curling up your body and lifting your shoulders to bring your chin towards your chest or slowly pulling your knees up.
Core Strengthening
Physical conditioning may also help with preventing recurrence of sciatic nerve pain by strengthening the muscles that provide support for your back. These exercises strengthen your back and abdominal muscles that support your back to help prevent pinching of the nerves. A common exercise for the back is the cat curl, in which you get down on all fours and round your back up towards the ceiling. A similar exercise for the abdominal muscles is the pelvic tilt, where you lie on the floor while bending your knees and push your back against the floor.
Other Exercises
Simply walking may be helpful in loosening and realigning discs, but you should do it only if it doesn't cause the pain and discomfort to worsen. Hamstring stretching is sometimes helpful because tightness in these muscles can cause or aggravate sciatic pressure. Stretching each hamstring is as simple as slowly extending your leg with its toe pointed upward while bending at the waist. In addition, a medical professional may prescribe individualized exercises that can address the specific problems that have led to the pinching of your nerves.
Warning
Always consult with a physician or a licensed physical therapist before beginning any exercise program aimed at relieving the symptoms of back problems. There are many possible causes of sciatica, and exercises that might help one person could do harm to others.
