Sciatica is pain, numbness or tingling in the leg, hip or lower back caused by irritation and inflammation in the sciatic nerve. The sciatic nerve is the largest nerve in the body and runs down the back of the leg, from the hip to the sole of the foot. Several conditions can cause sciatica, from herniated lumbar discs to muscle imbalances. Exercises for people with sciatica focus on relieving irritation on the sciatic nerve by addressing the conditions that contribute to the disorder. Consult your physician before beginning any exercise program.
Exercises for Herniated Discs
Herniated discs occur when the discs between the bones in the spinal column bulge outward. In some cases, a bulging disc presents no symptoms. In others, the bulging disc irritates the nerves that exit the spine, including the nerves that form the sciatic nerve. Bending forward can aggravate a herniated disc and exercises for this condition extend the spine to relieve pressure on the disc. Exercises for this area include back bends, such as the camel pose in yoga, and resistance exercises, such as the back extension machine.
Exercises for a Tight Piriformis
The piriformis is a cone-shaped muscle in the hip. The sciatic nerve runs under or through the muscle, depending on individual anatomy. When the muscle is tight, it compresses the sciatic nerve, causing symptoms of sciatica. The piriformis muscle rotates the leg outward and piriformis exercises focus on releasing this muscle by drawing the leg across the midline of the body. With the piriformis stretch, you lie on your back and draw the knee of the affected leg up to your chest. Push your knee toward the center of your body and gently pull your ankle toward your opposite shoulder. You should feel a stretch deep in the buttock and on the outer edge of your thigh.
Exercises for Spinal Stenosis
Spinal stenosis is a narrowing of the spinal column that irritates the nerves that exit the spine. With spinal stenosis, spinal extensions aggravate the condition and exercises for this area focus on flexing the spine. Spinal stenosis exercises include forward bends, such as the seated forward bend and abdominal exercises, such as crunches.
Exercises for Degenerative Disc Disease
Degenerative disc disease is an age-related disorder in which the discs in the spinal column degrade causing pain and irritation in the nerves that exit the spine. Exercises for this area are designed to strengthen the muscles that support the spine to relieve pressure on the spinal column. Exercises include resistance exercises, such as crunches, blanks and back extensions, as well as stretches such as forward and back bends and spinal twists.
Exercises for Isthmic Spondylolisthesis and Sacroiliac Joint Dysfunction
With isthmic spondylolisthesis, the vertebral bones slide off track and pinch the nerves that exit the spine. With sacroiliac joint dysfunction, inflammation in the hip joint irritates the nerves in the hip area. Exercises for isthmic spondylolisthesis focus on strengthening the muscles that support the spine to help draw the bones back into place. Exercises for degenerative disc disease are effective for this disorder. Exercises for sacroiliac joint dysfunction focus on mobilizing and restoring range of motion to the hip. Exercises for this area include spinal twists and hip openers, such as wide-leg forward bends.
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