Lumbar radiculopathy, commonly known as sciatica, is a medical condition caused by compression of the spinal nerve roots in the lumbar region of the vertebrae. These spinal roots may be compressed or irritated as a result of medical conditions such as spinal stenoisis, a slipped disc in the lumbar region or degenerative disorders such as sponylothitheses. This results in pain, numbness or weakness in the lower back, buttocks or lower extremities. Your physician may recommend exercises to relieve the pressure on the compressed nerve root, to relieve the associated pain.
Curl Ups
Spinal stenosis is a medical condition that results in the narrowing of the spinal cord, primarily in the lower back or lumbar region. This can add pressure or compress nerve roots in the lumbar region, resulting in pain and numbness in the lower back. Your doctor may recommend an exercise to stretch and strengthen the muscles surrounding the spine, increase blood and nutrient delivery to the spinal cord, maintain flexibility in the lower back and reduce the pressure on the irritated nerve root. Perform a curl up by lying flat on your back. Find the position where your back feels most stable and the least amount of discomfort. Cross both arms across your shoulders, contract your abdominal muscles and lift your head and shoulders away from the floor. Hold this position for five seconds and slowly lower your upper body back onto the ground. Gradually progress to performing two sets of 10 repetitions.
Press Up
A herniated or slipped disc in the lumbar region can irritate or compress the surrounding nerve root, resulting in lumbar radiculopathy. Begin this exercise by lying on your stomach. Bend your elbows and slowly prop your upper body using your elbows for support. Hold this position for five seconds and gradually increase your hold time to 30 seconds. Perform 10 repetitions of this exercise every two hours. As the pain subsides, your physician may recommend an advanced form of this exercise. Begin this exercise by lying on your back. Ensuring that the pelvis remains in contact with the ground, use your hand to extend your upper body from the floor. Hold this stretch for one second and perform 10 repetitions every two hours.
Single Leg Stretch
This exercise stretches the muscles, tendons and ligaments surrounding the spinal cord, improves flexibility in the lower back and reduces the associated pain and discomfort. Lie flat on your back with both legs extended in front of you. Bend your left knee so that your left leg forms a 45-degree angle with the floor. Bend your right knee and bring that leg towards your chest. Place both hands below your right knee and bring your head away from the floor. While keeping your head extended from the floor, begin to contract your abdominal muscles. Straighten your right knee and extend that leg directly in front of you while bringing your left knee towards your chest. Continue this exercise and repeat on the opposite leg. Perform three sets of 10 repetitions, once daily.
Bridging
Degenerative disc disease is a medical condition in which the spinal cord degenerates and shrinks as you age.The breakdown of the vertebral discs can result in medical conditions that compress spinal nerve roots in the lumbar region, causing pain and weakness in the lower back and legs. Your physician may recommend some exercises that train you to find and maintain the most comfortable position in the lumbar spine. These exercises increase flexibility and range of motion in the lower back, increase oxygen and nutrient delivery to nerve and blood vessels in the back, alleviate the pressure on spinal nerve roots and reduce the pain in the lower back, buttocks and legs. Lie on your back and bend both knees with your feet flat on the floor. Place both arms at your sides and slowly raise your buttocks away from the floor, ensuring that your knees remain bent and feet remain firmly planted on the floor. Hold this position for 10 seconds and slowly return to the starting position. Gradually increase your hold time to 30 seconds and perform two sets of 10 repetitions, once daily.
References
- Emory HealthCare: Lumbar Radiculopathy
- MayoClinic.com; Spinal Stenoisis; March 2011
- Spine-Health.com; Exercise for Sciatica from Spinal Stenosis; Ron S. Miller, PT; December 2000
- Spine-Health.com; Exercise for Sciatica from a Herniated Disc; Ron S. Miller, PT; December 2000
- Inner Idea; Pilates-Based Exercises for Lumbar Spinal Stenosis; March 2007
- MayField Clinic; Degenerative Disc Disease (Spondylosis); Robert Bohinski, MD, Bobbie Ryan, RN ; February 2010
