The term sciatica describes the pain that results when you damage the sciatic nerve -- the longest in the body. Running from the lower back through the buttocks and down both legs, irritating this nerve can result in pain that can strike lower back and/or the legs. Sciatica most commonly results from a herniated disk but can occur with other back-related problems like spinal stenosis. While exercise might appear unpalatable when in pain, appropriate levels of physical activity are one of the most important aspects of treatment. According to MayoClinic.com, sciatica typically resolves itself within a couple of months.
Rest Period
While remaining sedentary will worsen sciatica, you do need to take it easy immediately after a flareup. Physical therapist Ron Miller, writing for Spine Health, advises you to rest for a day or two. Unless otherwise advised by your doctor, you should not maintain inactivity for much longer than this as it will actually make the pain worse.
Benefits of Exercise
Exercise will benefit your sciatic pain in numerous ways. In a more general sense, it prompts the release of endorphins and other chemicals that act as natural painkillers and reduces stiffness. Specific benefits to the back include conditioning the muscles and spinal to properly support the back and promoting healthy spinal discs, which relieves pressure on the sciatic nerve. These benefits will also extend long-term and reduce your risks of another episode in the future.
Recommended Forms of Exercise
Stretches that target your low back and hamstrings can help relieve pain -- MayoClinic.com recommends holding stretches for at least 30 seconds and avoiding bouncy, jerking movements. Stick to low-impact aerobic activity like walking, swimming and riding a stationary bike. Strengthening exercises that target the abdomen and back will also help relieve and prevent sciatica in the future. Miller points out that the underlying cause of your sciatica will determine the most appropriate forms of exercise.
Working With a Professional
If you suffer from sciatica, you will benefit from working with healthcare professionals qualified to offer treatment for such a problem like physical therapists, chiropractors or physiatrists. Besides giving you advice on the types of exercise that best treat the cause of your sciatic pain, they can show you how to do them properly -- exercises performed the wrong way might only increase your discomfort and prolong healing. They can also design an exercise program to perform for the long-term to improve overall fitness and reduce the likelihood of future injury.
