Low back discomfort is one of Americans' most common physical ailments. If your low back pain is combined with pain, numbness or tingling of the back of one leg, you may be suffering from sciatica, and if that's what you suspect, you need to see your health care provider for a diagnosis and treatment plan. Consult with your doctor or physical therapist before exercise, especially if you have experienced symptoms for more than a week.
About Sciatica
The sciatic nerve is the longest nerve in the body. It runs from the lower back region of your spine and branches down the back of both legs. When the sciatic nerve is compressed by a bone, muscle or other tissue, you may experience discomfort, numbness or weakness in one leg. A herniated disk or other physical injury can cause sciatica, so it is important to seek medical assistance. Arthritic growths or inflammation of connective tissue could also be the culprit. Exercises that require your body to flex, such as bending or sitting, may exacerbate sciatic symptoms. Avoid exercises that cause or contribute to sciatica symptoms. Some exercises may help you relieve sciatic-related discomfort.
Core Strength Exercises
Strong muscles of the core can help improve your posture and take pressure off of the sciatic nerve. Give attention to all muscles of the core, including the abdomen, the sides of the torso and the lower back. Opposite arm and leg lifts while lying on your stomach target the lower back and extend your muscles. Bridges engage your whole torso and also allow your hips to extend. To perform a bridge, lie on your back, bend your knees in line with your hips and place your feet under your knees. Lift your hips up toward the ceiling, creating a straight line from your knees to your chest. Slowly lower your hips and repeat.
Flexibility Exercises
Include a variety of stretching exercises for the legs, hips and core to assist with sciatica discomfort. Pay extra attention to the hip flexors, the muscles that cross the front of your hip, and your hamstrings on the back of your thigh. To stretch the hip flexors, step back with one foot, bend both knees into a lunge position and tilt your pelvis forward. To stretch the hamstrings, place one foot forward with your heel up, press your hips back and hinge forward slightly with a straight back.
Aerobic Exercises
Typically, rest will not relieve sciatica pain. A regular physical activity routine may help your symptoms over time. Select aerobic exercises that you find most comfortable. Walking, water jogging, swimming or cycling on a recumbent bike are often the preferred choices of individuals with sciatica.
