Exercises to Release Sciatic Nerve Pain
Rest seems to be the sensible choice for sciatic nerve pain, isn't it? However, facts suggest that moderate and steady exercises ensure proper nutrition to the spine and an overall healthy musculoskeletal system.
There are millions of people who suffer from lower back pain and many of them are diagnosed with sciatica. Sciatic Nerve Pain is felt as pain radiating from the lower back to the legs (one or both) depending upon the site and degree of involvement. Sciatica symptoms also include tingling numbness and restriction of movements.
More often than not sciatic nerve pain is seen in middle-aged to old-aged individuals due to aging of body tissues. The intervertebral discs debilitate with age and the padding provided to the spine region decreases. The condition is aggravated by lack of exercise, obesity, bad posture and strenuous tasks.
Consultation with a physician is mandatory to rule out the other causes of lower back pain, which could vary from disk herniation, spinal stenosis, trauma, tumors or spondylolisthesis. Exercise can be considered when the cause of nerve pain is either a degenerative disc or any other minor factors. The exercise regimen should strictly be in conjunction with conservative treatment and not as a substitute. Regular exercises can definitely help in improving the muscle strength and hence support the back effectively during movements.
Exercises to Release Sciatic Nerve Pain
Sciatica pain exercises must be done with extreme caution, as doing these may end up aggravating the problem further, instead of providing relief. These exercises can be performed at home without using any fitness equipment. Most of them constitute muscle-strengthening exercises for the lower back, thighs, hips, abdomen and legs. The following exercises should be performed twice a day starting from 5 repeats per stretching move. Repeat the exercises on alternate sides and increase the repetitions gradually or as directed by the therapist. It's important that one learns the right exercises for sciatica pain, and also performs them in the right manner.
Good Morning Exercise
Keep a bar with some weight on your shoulders. Bend at the waist with your knees bent a little and the back straight till the trunk is parallel to the ground. Relax in the upright position and repeat.
Hamstring Stretch
Lie on your back and hold on the back of your thigh, lift the knee 90* above the ground and straighten it until it exerts a mild stretch on the back of the thigh. This exercise helps increase the muscle flexibility and reduce the stress on the lower back exerted through the pelvis.
Piriformis Stretch
Lying on your back, cross the right leg over the left knee, grasp the back of the left thigh and pull the knee close to the chest. This stretch helps in the overall flexibility of the pelvic region.
Psoas Stretch
Lying on your back, bend the knee close to the chest and clasp it just below the knee.
Pelvic Stretch
Lying on your back, fold your arms, bend the knees and soles directed to the floor. Without supporting the hands, lift your buttocks off the floor and slowly rest them back.
Hip Stretch
Lying on your back at the edge of the bed, hold your knees to the chest. Keeping one knee in bending position, lower the other knee till a stretch is felt on the hips.
Abdominal Curl Ups
Three types of abdominal curls given below can be practiced separately. Lie on your back with knees bend. Lift up your trunk and try to reach below the knees, try reaching the knees with the elbows, and bending forward with the hands folded behind the head.
Lumbar Extension Stretch
Lie on your abdomen and slowly use your forearms to raise your upper body above the ground, and then lie down again. This back arching is important to help in stabilizing the spine.
Walking, cycling and pool therapy are some of the aerobic exercises that should be incorporated with your back exercise regimen for an overall increase in the quality of life despite the illness. Exercise balls can be a good tool for exercising your back without straining the back or any other joints.
Ergonomic Tips to avoid low back pain
Good Posture
Avoid long term standing
Avoid sit-ups with straight leg
Avoid touching the toes while standing
Avoid lifting heavy weights
Sciatica pain should never be ignored as it might worsen. Along with these exercises there are many medications that you can take as well that will help you overcome this condition. In extreme cases bed rest would be the best option, and this would involve no strain being put on the back and not lifting any heavy objects at all. The posture that a person maintains will also play a part in how severe the pain is, and what kind of sciatica pain exercises would serve one best.
More often than not sciatic nerve pain is seen in middle-aged to old-aged individuals due to aging of body tissues. The intervertebral discs debilitate with age and the padding provided to the spine region decreases. The condition is aggravated by lack of exercise, obesity, bad posture and strenuous tasks.
Consultation with a physician is mandatory to rule out the other causes of lower back pain, which could vary from disk herniation, spinal stenosis, trauma, tumors or spondylolisthesis. Exercise can be considered when the cause of nerve pain is either a degenerative disc or any other minor factors. The exercise regimen should strictly be in conjunction with conservative treatment and not as a substitute. Regular exercises can definitely help in improving the muscle strength and hence support the back effectively during movements.
Exercises to Release Sciatic Nerve Pain
Sciatica pain exercises must be done with extreme caution, as doing these may end up aggravating the problem further, instead of providing relief. These exercises can be performed at home without using any fitness equipment. Most of them constitute muscle-strengthening exercises for the lower back, thighs, hips, abdomen and legs. The following exercises should be performed twice a day starting from 5 repeats per stretching move. Repeat the exercises on alternate sides and increase the repetitions gradually or as directed by the therapist. It's important that one learns the right exercises for sciatica pain, and also performs them in the right manner.
Good Morning Exercise
Keep a bar with some weight on your shoulders. Bend at the waist with your knees bent a little and the back straight till the trunk is parallel to the ground. Relax in the upright position and repeat.
Hamstring Stretch
Lie on your back and hold on the back of your thigh, lift the knee 90* above the ground and straighten it until it exerts a mild stretch on the back of the thigh. This exercise helps increase the muscle flexibility and reduce the stress on the lower back exerted through the pelvis.
Piriformis Stretch
Lying on your back, cross the right leg over the left knee, grasp the back of the left thigh and pull the knee close to the chest. This stretch helps in the overall flexibility of the pelvic region.
Psoas Stretch
Lying on your back, bend the knee close to the chest and clasp it just below the knee.
Pelvic Stretch
Lying on your back, fold your arms, bend the knees and soles directed to the floor. Without supporting the hands, lift your buttocks off the floor and slowly rest them back.
Hip Stretch
Lying on your back at the edge of the bed, hold your knees to the chest. Keeping one knee in bending position, lower the other knee till a stretch is felt on the hips.
Abdominal Curl Ups
Three types of abdominal curls given below can be practiced separately. Lie on your back with knees bend. Lift up your trunk and try to reach below the knees, try reaching the knees with the elbows, and bending forward with the hands folded behind the head.
Lumbar Extension Stretch
Lie on your abdomen and slowly use your forearms to raise your upper body above the ground, and then lie down again. This back arching is important to help in stabilizing the spine.
Walking, cycling and pool therapy are some of the aerobic exercises that should be incorporated with your back exercise regimen for an overall increase in the quality of life despite the illness. Exercise balls can be a good tool for exercising your back without straining the back or any other joints.
Ergonomic Tips to avoid low back pain
Good Posture
Avoid long term standing
Avoid sit-ups with straight leg
Avoid touching the toes while standing
Avoid lifting heavy weights
Sciatica pain should never be ignored as it might worsen. Along with these exercises there are many medications that you can take as well that will help you overcome this condition. In extreme cases bed rest would be the best option, and this would involve no strain being put on the back and not lifting any heavy objects at all. The posture that a person maintains will also play a part in how severe the pain is, and what kind of sciatica pain exercises would serve one best.
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