Sciatica is pain that runs along the sciatic nerve. The sciatic nerve, the longest nerve in your body, extends from your lower back down to the soles of your feet. When you have sciatica, you may feel pain anywhere along the sciatic nerve, but it is usually more prevalent from your lower back to the back of your calf on one side of your body. Regular exercise can help combat the pain. However, you should avoid some exercises because they can trigger and worsen the pain. Exercises that can exacerbate sciatica include weightlifting, certain leg exercises and anything that requires sudden movements.
Weightlifting Exercises
The University of Maryland Medical Center recommends avoiding any kind of exercise that puts pressure and stress on the lower back. Incorrect weightlifting -- lifting too much weight too soon and not having correct body position -- often causes back pain to begin with by helping to push a spinal disc onto a nerve root.
Leg Exercises
Certain exercises involving the legs can put excessive pressure on the lower back. This includes leg lifts done in a face-down position, leg curls with exercise equipment and straight leg sit-ups. In addition to putting your lower back under pressure, these exercises contract your buttocks and leg muscles, which can trigger pain in the sciatic nerve. Wait until your pain is gone and your back muscles are well toned to resume these exercises.
Other Exercises
The University of Maryland Medical Center also recommends avoiding exercises that require sudden twisting movements. Sports such as golf, football and ballet involve a lot of sudden twisting movements that may strain the back. High-impact exercises such as jogging also put you at higher risk of falling or hitting something and injuring your lower spine, which can trigger sciatica.
Recommended Exercises
While high-impact exercises can worsen sciatica, this does not mean that you should avoid all physical activity. Prolonged bed rest and inactivity will delay recovery and make the symptoms worse. Low-impact exercises can help relieve some of the pain and condition your body to prevent future recurrences. MayoClinic.com recommends stretching exercises to loosen your muscles and take pressure off your sciatic nerve. Hold each stretch for at least 30 seconds. Another recommended exercise is low-impact yoga. According to a study published in the "Annals of Internal Medicine" in December 2005, patients who undertook a yoga program for 12 weeks experienced less pain than patients who did other forms of exercise. See a doctor, who may refer you to a physical therapist, for a safe exercise plan customized to your situation.
References
- MedlinePlus: Sciatica
- MayoClinic.com: Sciatica: Lifestyle and Home Remedies
- University of Maryland Medical Center: Back Pain and Sciatica - Exercise and Physical Therapy
- ESPN.com: Training Room - Sciatica
- The New York Times: Sciatica Exercise and Physical Therapy
- The New York Times: Sciatica Prevention and Self-Care
- Annals of Internal Medicine: Comparing Yoga, Exercise, and a Self-Care Book for Chronic Low Back Pain
- American Academy of Orthopaedic Surgeons: Sciatica
