Sciatica is an often painful condition caused by a problem with the sciatic nerve. Sciatica usually causes a sharp pain extending from the lower back or one of the buttocks down through the leg. Potential causes of sciatica include conditions that compress the sciatic nerve such as a ruptured or herniated disk, spinal stenosis or pelvic injury. Along with heat therapy, anti-inflammatory medications and physical therapy, doing certain types of exercise can help relieve sciatica pain.
Significance
According to physical therapist Ron S. Miller, in most cases, following an exercise program tailored to treat the underlying cause of your sciatica is an integral component of sciatica pain treatment. In fact, exercise usually relieves sciatica pain better than bed rest, according to Miller. Inactivity can make the pain worse by weakening the muscles and structures which support the spine. Regular exercise also eases sciatic pain by supporting spinal disc health, as movement facilitates delivery of fluids and nutrients within the disks. Furthermore, regular exercise causes your body to release natural pain-relieving chemicals called endorphins.
Stretching and Flexibility
Stretching exercises such as yoga postures and other flexibility exercises may help ease sciatica pain for some people. Stretching exercises for sciatica relieve pain by targeting muscles that compress the sciatic nerve when tight. In particular, hamstring stretching exercises are of especial importance for sciatica sufferers. Having tight hamstring muscles puts stress on the lower back, which can worsen or even cause some conditions which result in sciatica pain. Other types of stretches for sciatica pain include exercises that stretch the lower back muscles.
Core Strength Training
Exercises that strengthen the core abdominal and lower back muscles which support the spine may also relieve sciatica pain. Core strength training exercises are especially useful in treating sciatica caused by a herniated disk. Some examples of exercises which strengthen the core muscles include partial sit-ups and leg raises which target the abdominals, and back extension exercises for the lower back muscles.
Aerobic Exercise
Aerobic exercise recommended for sciatica pain includes low impact cardio activities such as walking, stationary biking or water exercise. These activities promote overall fitness, endurance and muscle strengthening without placing significant strain on the back. Higher-impact forms of aerobic exercise like jogging should be avoided, at least until your sciatica pain has disappeared and you've built up strong core muscles.
Considerations
It is of utmost importance that you see a doctor or physical therapist before beginning an exercise program for your sciatica, as the type of exercise that can provide sciatica pain relief differs depending on the underlying cause of your sciatica. A physical therapist that deals with spine pain can show you the exercises that should provide pain relief based on your diagnosis and teach you the proper form with which to practice these exercises. To be effective, sciatica exercises must be performed regularly and with the proper form.
