Back pain affects eight out of 10 people at some point in their lives, and if you've got sciatica, the last thing you might want to do is exercise. However, except in special situations, exercise won't exacerbate your pain. In fact, done correctly, exercise can help.
About Sciatica
The Mayo Clinic's website defines sciatica pain that radiates down the sciatic nerve. It starts in the low back and radiates outward, and can affect your low back, buttocks, thighs, and lower legs. The clinic reports sciatica is a symptom, not a disorder; causes include decreased vertical distance between your vertebrae, muscle spasms, and damaged spinal disks.
Expert Insight
Exercise can provide sciatica relief, according to Stephen H. Hochschuler, M.D,, an orthopedic surgeon who specializes in spinal disorders and was quoted by Spine-Health.com. Dr Horchschuler recommends that those experiencing severe sciatica pain rest for a maximum of two days; being inactive longer than that can actually make the pain worse. Movement, reports Dr Horchschuler, helps blood and nutrients move into the injured areas, which promotes healing.
Best Exercises for Sciatica
Some sciatica exercises are more effective than others. Dr Hochschuler recommends core fitness exercises, which strengthen the muscles of your lower back and abdomen and thus help stabilize your spine. Dr Hochschuler also recommends gentle stretching and low-impact aerobic exercises such as swimming or walking. MayoClinic.com reports aerobic exercise also helps by promoting the release of endorphins, which are natural painkillers and responsible for the well-known "runners high."
Considerations
What sciatica exercises you should do depends on what's causing your pain. If you have damaged spinal discs, you doctor or physical therapist may not want you to take part in certain activities. Work with him or her to develop a safe exercise plan tailored to your unique needs. MayoClinic.com recommends avoiding sudden, jarring or twisting movements. These can contribute to pain and increase your risk of re-injury.
