Sciatica can be very painful but can be greatly improved with specific exercises to strengthen core muscles and relieve pressure. A specific and progressive exercise program, tailored to the individual and the underlying cause of sciatic pain, usually is an integral part of treatment.
Sciatica
The sciatic nerve is the body's longest nerve. From the spinal cord, it runs through both sides of the buttocks, down the back of the thighs and separates in two behind the knees, running down the legs into the feet. Sciatica is pain along the sciatic nerve from compression, inflammation or irritation. The condition can be acute, chronic or a symptom of other spinal or neurological diseases. Symptoms include pain on one side of the buttocks or leg that worsens when sitting, burning or tingling of the leg, numbness or difficulty moving the leg or foot, or constant pain on one side of the rear, making it difficult to stand or walk.
Causes
Sciatica can be caused by certain activities, bad posture and physical or mental stress. A slipped disc is the most common reason for sciatica, and tumors and narrowing of the spine are others. Sciatica can occur after lifting a heavy object or a fast, twisting movement of your back. Sprained or irritated muscles in the buttocks, thighs or legs can swell and press on the sciatic nerve. Obesity or pregnancy increases pressure on the back and legs. Direct trauma, such as accidents or falls, might injure the sciatic nerve, while arthritis, osteoporosis or infection also can affect it.
Types of Exercises
Exercise is better for relieving sciatica than bed rest, except when pain is severe. Without movement, the back muscles become less able to support the back and discs are unable to exchange nutrients and fluids. Many exercises are aimed at increasing core muscles by strengthening the abdominal and back muscles. Gentle stretching is important, too. Hamstring stretching can help keep the hamstrings from tightening and stressing the lower back. Aerobic exercise is good for overall body fitness, and walking is especially helpful. Specific exercises for the cause of your sciatica are important, as is learning how to exercise correctly with guidance from a trained health practitioner.
Increasing Low-Back Strength
"The New York Times" recommends the following to build strength in the low back and prevent sciatica. In partial sit-ups, keep the knees bent and the lower back flat on the floor while raising the shoulders 3 to 6 inches. Exhale going up, inhale going down. Repeat eight to 10 times with arms across the chest. In the pelvic tilt, lie on your back, knees bent and feet flat on floor while tightening the buttocks and abdomen as they tip up slightly. Press the lower back to the floor, hold a second, then relax. Over time, increase to five seconds and extend legs farther from the body. An exercise for stretching the lower back muscles is to lie on your back, hold one knee and pull it gently toward your chest for 20 seconds, then repeat with the other knee.
Yoga and Physical Therapy
The Women Fitness website has a list of 10 yoga exercises with detailed instructions and photos of how to help relieve sciatica.
If pain has not improved after three to four weeks, consult a physical therapist. Physical therapy can provide education and training in the right way to move and exercise and offer exercises to help keep the spine in neutral positions during daily activities. People with back pain should avoid activities that stress the lower back or require twisting, such as football, golf, ballet and weightlifting. Jogging is usually not recommended until all pain is gone.
