Sciatica is an intense pain that runs the length of your sciatic nerve, located in your back. Pain can be felt through your back, hips, shoulders and thighs. Sciatica is normally secondary to any number of back problems such as a herniated disc or back injury. The pain felt with sciatica is highly treatable through exercise by strengthening your back muscles. Exercise for this condition is a progressive therapy that requires time and patience.
Step 1
Stretch your back and abdominal muscles daily to prevent muscle stiffness which can worsen pain. Stretching exercises keep your muscles and tendons flexible and strong, allowing them to provide ample support to your back. Sign up for a yoga class for all-over body stretching.
Step 2
Maintain proper form when exercising. Posture and movement execution are important factors in a successful exercise regimen. Keep your shoulders lowered and your head straight up when exercising. This prevents injury and worsening of sciatica pain.
Step 3
Walk frequently to increase the benefits of sciatica exercise. Walking is a low-impact aerobic activity that will not harm your back.
Step 4
Participate in water aerobics to help ease pain and reduce stress on your muscles and spine. Water aerobics provides buoyancy, taking additional pressure off of your back, allowing you to reap the benefits of a full body workout minus the pain.
Step 5
Move slowly during your exercise routines to prevent further damage and pain. Jumping into workouts such as weight lifting and high-impact cardio will only worsen your symptoms. Think small -- like a walk in the park -- and build your exercise routine up over the course of several months.
