Sciatica, the most common cause of radiating low back pain, occurs when the sciatic nerve running from your spine down your legs becomes irritated. The best therapy for sciatica often includes a focused exercise program that relieves your current pain and reduces your risk of future episodes, according to Spine-Health. Because the cause of the nerve pain often determines which exercises will help, and which ones might do more harm than good, always consult your physician before beginning an exercise program for radiating low back pain.
Symptoms and Causes of Sciatica
Sciatica describes where you feel the discomfort from sciatic nerve irritation, often a constant, deep pain that follows the path, or dermatome, of your sciatic nerve into your thigh and calf. It usually affects only one leg, and you may actually feel more discomfort in your leg or foot than your back. However, the origin of the pain is in your spine.
Sciatica typically occurs when the sciatic nerve root is compressed or pinched in the spinal canal. A herniated disc, stenosis or narrowing of the spinal canal, degenerative disc disease due to arthritis caused by aging, scar tissue from previous back surgery and trauma to the spine during an accident or other injury are common causes of spinal nerve root compression. In some cases, the compression can cause numbness or weakness in your extremity rather than pain.
Pain Relief
The exercises your doctor prescribes for sciatic pain relief will depend on which condition is causing your pain. If you have a herniated disc, Spine-Health notes your doctor may recommend back extension exercises or press-ups. For spinal stenosis, flexion of the spine through forward bending can help open up the canal and relieve the pressure on the nerves. Exercises commonly recommend for degenerative disc disease or arthritis include spinal stabilization activities, such as lying face down on the floor, lifting one leg with knee slightly bent and holding the position for four to six seconds.
Prevention
Once you've experienced relief from the acute pain of sciatica, your doctor will often recommend a progressive program that includes exercises designed to help prevent back strain and injury by strengthening your abdominal and lower back muscles. These muscles help keep the spine in proper alignment and support it throughout range of motion. Stretching exercises that target your back and legs, especially your hamstrings, helps keep your muscles from tightening up, which may prevent or at least decrease the frequency of future bouts of sciatica.
Correcting Your Form
Performing even the right exercises incorrectly can increase sciatica pain and may lead to muscular strain or further back injury. Once your doctor has diagnosed the cause of your sciatica, learning the appropriate form and technique under the guidance of a physical therapist, chiropractor or other spine specialist can help ensure your back exercise program succeeds.
