Sciatica is a description of a particular set of symptoms, but not itself a diagnosis. Sciatica describes pain radiating from the lower back, over the buttocks and down the back of the leg. The radiating pain is caused by some disturbance or irritation of the sciatic nerve which supplies the skin over the posterior thigh and buttocks, and innervates some of the muscles of the lower limb. For some causes of sciatica, exercise may have an ameliorative effect. However, you should consult your physician before beginning any exercise regimen.
Causes
The pain associated with sciatica can come from many different sources including vertebral disc herniation, a degenerative disc disease, narrowing of one or more places in your spine, traumatic injury, spinal tumors, or pregnancy.Since the cause of sciatica may be serious or relatively inconsequential, it is essential to explain your discomfort to a physician and be properly evaluated. For some causes of sciatica, gentle exercise may be extremely beneficial.
Stretches
Stretching the muscles of the lower back may help to reduce pressure on the sciatic nerve. Hold each stretch for 30 seconds, and avoid and jerking or straining during the stretch. For a more structured program, consider trying yoga or tai chi which combine low-impact exercise, flexibility and meditation to distract the mind from pain while strengthening the body.
Low-Impact
Although it may be difficult to begin exercising while experiencing the pain of sciatica, gentle exercise may be very beneficial. Begin by attempting low-impact exercises like swimming or stationary bicycling which minimize the stress on your joints. As you improve, expand your exercise routine to include other activities like walking, using the elliptical, and strength training. In addition to improving strength and stamina, exercise also causes your body to release chemicals called endorphins which are natural analgesics.
Physical Therapy
Sometimes it may be necessary to ask for professional counsel when exercising with sciatica. A physical therapist can help you work through your pain, and will be able to prescribe rehabilitative exercises that you will eventually be able to perform at home. Rehabilitation will include exercises that focus on strengthening your lower back, improving your posture, toning the core muscles and improving your flexibility.
