Sciatica is a painful condition that is associated with a herniated spinal disc. Sciatica is called radiculopathy by medical professionals. It radiates pain to other areas of the body, and is usually felt in the leg or hip area. A herniated back disc can occur as a result of the aging process, sports injury, automobile accident or household fall. Strengthening the back prior to an injury is the best way to prevent sciatica.
Stretching
Stretching exercises will help muscles retain their shape and form, and will strengthen them as well. Position yourself on all fours on the floor. Arch your spine so your stomach is as low to the ground as possible. Hold for five seconds. Then arch your back in the opposite direction so your spine is angled toward the ceiling. Hold this for five seconds. Do 10 stretches in each direction.
Hamstring Stretches
Sciatica often goes down the legs, so stretching out your hamstrings will take pressure off the muscles in your lower back that can cause the condition. Lie on the floor on your back. Bend your knees so that the bottoms of your feet are on the ground. Grasp the back of your right leg and bring your knee close to your chest. Hold this for five seconds. Return to the starting position. Do this 10 times and then do the same exercise with your left leg.
Resistance Training
Working with weights will help you build strength in your back. This will help you better withstand the force of a sports injury or an auto accident. It will also be beneficial in case of a household fall. The leg press machine will help you build strength in your legs, hips and back. Start off with a moderate weight of about 80 to 100 pounds, and try to press it 10 times. Your legs will be bent when you start to press the weight, and they will be in a straightened position when you have finished lifting it. Do 10 presses, take a 30-second break, and do 10 more lifts.
Flexibility Exercise
Increasing the flexibility in your back will help you avoid sciatica pain. Stand with your back against the wall. Slowly slide your shoulders down the wall until you are in a sitting position. Your thighs should be parallel to the floor. Hold this position for three seconds, and then slide back up to the starting position. Do this 10 times, take a 30-second break and repeat the set.
Exercise Ball Lift
Lie on the floor, and place an exercise ball between your feet. Grasp the ball and lift it about 18 inches. Swing the ball as far as you can to the right and hold the position for three seconds. Come back to the starting position, then swing it all the way to the left and return to the starting position. Do this 10 times, take a 30-second break, and repeat the set. This will build flexibility and mobility in your back and help prevent sciatica.
Expert Insight
Exercises are essential for those suffering from sciatica, according to Dr. Ron S. Miller of Spine-Health.com. "While it may seem counterintuitive, exercise is usually better for relieving sciatic pain than bed rest," Miller says. "Patients may rest for a day or two after their sciatic pain flares up, but after that time period, inactivity will usually make the pain worse. Without exercise and movement, the back muscles and spinal structures become deconditioned and less able to support the back."
