Sciatica is a syndrome with multiple causes that is characterized by pain and numbness or weakness in the lower back, buttock, leg or foot. The intensity of discomfort can vary from mild to excruciating pain that can be restricted to the lower back or buttock and often radiates down the back or side of the leg to the foot. Exercises are a low-cost, effective way to relieve the pain of sciatica.
Causes of Sciatica
The sciatic nerve is the longest nerve in the body. It begins in the lower back and extends down the length of the leg to the foot. Sciatica can be caused by any disease process that affects the integrity of the lower back vertebrae or spinal nerves. Trauma to the lower back from a car accident or fall, herniated disc, lumbar spinal stenosis and spinal tumors can cause compression or irritation of the sciatic nerve that can result in sciatica.
Predisposing Factors
According to MayoClinic.com, sciatica is most common after the age of 40 when degenerative changes of the spine are most likely to occur. Diabetes, sedentary lifestyle, prolonged sitting, and jobs that involve repeated twisting and turning of the spine and carrying heavy loads create vulnerability to sciatica.
General Exercise Considerations
According to Dr. George Best, McKenzie exercises that involve the extension, flexion or bending of the spine can significantly improve the symptoms of sciatica. The objective of McKenzie exercises is to find the "centralization point," which is the position that produces relief of the symptom that is furthest away from the spine. For example, if the symptoms involve the calf and foot, then the position that relieves the discomfort in the calf or foot is a centralization point, and should be used even if the pain in the lower back or buttocks gets worse. Best cautions that any position that worsens the symptom that is furthest from the spine should be avoided.
Exercise 1: The Cat Stretch
Wear comfortable loose clothing. Get on the floor with the palms of your hands and both knees in contact with the floor. Relax your abdominal muscles. Hold your head up so that your eyes are looking straight ahead. Keep this position for 30 to 60 seconds or more. This exercise can be repeated throughout the day, as often as needed.
Exercise 2: Back Extension
Lay down on the floor so that you are facing the ceiling. Put several pillows beneath your lower back to extend the spine. Maintain this position for two to three minutes. Alternately, if you have access to an exercise ball and have someone to assist you by keeping the ball steady, lay with your back against the exercise ball. Your feet should be flat on the floor, and your knees should be bent. Lift your head periodically to prevent dizziness. Hold this position for up to two minutes.
Exercise 3: Sleep Positions
Here are two sleeping postures that can help relieve sciatica. Laying on your back, place a pillow behind your knees such that your knees are slightly bent. You can also sleep on your side with your knees bent and a pillow placed between your legs. Beneficial sleep postures can be very helpful because the pain of sciatica is often worse in the morning. As with any exercise regimen, you should discuss the type and duration of the exercise with a qualified health care professional.
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