Sciatica is a pain disorder stemming from irritation of the sciatic nerve. Common symptoms of sciatica are radiating leg pain, numbness and muscle weakness. Adults in the 30 to 50 year old range are susceptible to sciatica. Exercise is a valuable treatment tool for sciatica. Strengthening the abdominals, hamstrings and gluteals helps diminish sciatic pain.
Supine Ball Crunch
Ball crunches strengthen your entire abdominal wall. Lie on your back on the ball with your knees bent and feet on the floor. Keep your feet out in front of the ball and your arms crossed over your chest. Sink your rib cage toward your pelvis while contracting your abdominal muscles. Slowly curl your shoulder blades up and forward, about 2 to 3 inches. Hold your abdominal contraction for three seconds. Control your shoulder blades down until your back is straight. Cease the exercise once your abdominal muscles reach the point of fatigue. Keep your head stationary throughout the motion. This exercise can be transformed into a sport action by including a medicine ball throw.
Supine Ball Walkout
Ball walkouts work the inner abdominals, gluteals and hamstrings. Sit on top of the ball with your knees bent and feet in front of you. Walk your feet forward and lean back onto the ball. Walk out until your torso is horizontal to the floor. Keep your knees bent and legs at right angles. Your feet, knees and hips should all align. Cross your arms over your chest. Hold the body bridge while contracting your abdominals and glutes for 20 to 25 seconds. Walk your feet back toward the ball and sit up. Perform a maximum of five ball walkouts. Walk out far enough so that your head is fully supported on the ball. Prevent hyperextension in the spine during the body bridge. Putting a medicine ball in your hands would be the next progression for this exercise.
Prone Ball Plank
Prone ball planks are upper body dominant. The chest, shoulders, arms and abdominals act as stabilizers. Start by lying over the ball with your hands on the floor in front of the ball. Walk your hands out away from the ball. Straighten your legs and stack them together. Get your self to a challenging but manageable plank position. Align your hips with your spinal column while tightening your abdominals and glutes. Hold your stabilized plank for about 10 seconds. Walk your hands and upper body back toward the ball. Rest for three seconds once your body returns to its original position. Make sure to place your shoulders directly above your hands during the holding pattern. You can progress this exercise by adding a pushup movement.
Supine Alternating Ball Bridge
Ball bridges recruit the inner abdominals, hamstrings and gluteals. Lie on your back with the ball located by your feet. Place the back of your heels on top of the ball. Stack your legs stack together and straighten. Elevate your hips while tightening your glutes and abdominals. At a full hip extension, slightly lift your right foot off the ball. Lift your left foot off the ball once your right foot moves back down. Bring your hips to the floor once the left foot lowers back down. Sustain your glute and abdominal contraction as your hips lower to the floor. Continue the above steps until you have completed a designated number of repetitions. Focus on hip extension off the floor, not lumbar extension. A knee flexion motion gives your hamstrings a deeper stimulation.
References
- "The Essence of Stability Ball Training Companion Guide"; Juan Carlos Santana; 2000
- "Core Stability on the Ball"; Karen Petko; 2006
- "Spinal Stabilization: A Functional Rehab Program"; Douglas J. Taber, Douglas Van Vorst; 2010
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