Sciatic pain can be caused by many things, and mild cases generally go away on their own with home care. Gentle exercise and stretching are a big part of self-treatment for sciatica, and the fluid nature of Pilates exercises fits the bill perfectly. However, using Pilates to help relieve sciatica is different from using Pilates strictly for exercise.
Sciatic Nerve
The sciatic nerve is the longest nerve in your body, running down the spinal column and branching out to your hips and down the back of each leg. Sciatica, or pain from the sciatic nerve, occurs when that nerve becomes compressed. Often, this is the result of a herniated disk, degenerative disk disease, trauma or a host of other spinal conditions, or it could stem from issues with your bones, muscles or joints, the Mayo Clinic says. Once your doctor has cleared you for exercise, a regular routine that incorporates stretching may help relieve the pain.
Benefits of Pilates
Pilates is a core-based exercise routine that focuses on developing strength in the abdomen and back. Strong core muscles are known to help relieve and prevent back pain by allowing you to draw upon your muscles for support in the same way a back brace supports your back. Many of the exercises involve a full unfolding of the body, which provides stretch and can help decompress your spine. This takes the pressure off compressed nerves. The attention to posture and form can translate into better posture throughout the day, which can also prevent or relieve sciatica.
Exercises to Avoid
Not all Pilates is created equal for sciatica sufferers. Certain moves that may help others can put undue pressure on the lower back and worsen the pain. Avoid hamstring stretches, which may pull on the sciatic nerve and increase the pain. Teasers force you to balance on your tailbone, compressing the nerve even further. Side sit-ups may not include enough lower back support, especially in beginners with undeveloped core muscles, and side kicks may compress the nerve in a new way in increase the pain, says pilates-pro.com.
Safety
If you're new to Pilates, learn machine-based exercises from an instructor before you attempt a mat class. The machines force you to keep proper form. Mat Pilates exercises generally don't provide enough lower back support, and most classes are too large to accommodate individualized attention. Even if you've done Pilates for a while, it's worth a session or two with a professional who can instruct you in how to perform exercises specifically to help your lower back pain, as opposed to a general exercise routine.
