Stretching and Conditioning Exercises for Sciatica
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Tired of getting up in the morning already feeling stiff and store? Weary of the pain you feel shooting up and down your extremities? Perhaps it’s high time you try exercises for sciatica!
The sciatic nerve branches out from the lower spine and runs down each leg. Inflammation or injury to the root of the nerve can cause pain, numbness, and weakness known as sciatica. Rest on the first and second day after the pain starts can be beneficial. Following the initial rest periods, conditioning and strengthening through exercises for sciatica can speed up the healing processes and help to prevent a recurrence.
The specific exercises for sciatica recommended by The Secrets to a Pain-Free Back and other resources depend on the cause, severity, and duration of the condition. Stretching aids pain relief in the lower back, buttocks and legs. Always start slowly and gradually build up to more repetitions or more sets over several days or weeks. Continuing the regimen even after the symptoms are gone will help prevent a relapse – provided your sciatica is not being caused by a structural problem such as spinal stenosis. Here are some exercises for sciatica you might want to try.
Stretch 1: Sit on the floor or mat with your healthy leg out in front of you. Grab the ankle of the painful and pull it toward you. Hold for five seconds and release. Start out with five repetitions for the first couple of days, then gradually increase to ten.
Stretch 2: Get on your hands and knees on the floor or mat. Arch your back toward the ceiling, like a Halloween cat pose. Hold for ten seconds and release. Repeat five times, gradually working up to a 15-second hold ten times.
Stretch 3: Stand facing the wall and place your hands at shoulder height, shoulder width apart. Step backward with one foot and press your heel down. Keep your back straight and hold for five seconds. Repeat five times with each leg.
The abdominal, back, and thigh muscles all play a part in posture and proper movements. When your pain level has returned to, or is close to, normal, talk to your doctor about core strengthening exercises for sciatica. Targeting the deep muscles that control trunk movement is a good preventive measure for sciatic nerve injury.
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August 28th, 2010 at 1:02 am
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August 28th, 2010 at 2:52 am
I am a Chiropractor in Reno, Nevada and I just wanted to mention that exercises are crucial for a complete recovery from sciatica, however they should be performed with caution when the sciatica is active (very painful). I use and analogy with my patients that goes like this. “Lets say that I tore my biceps muscle trying to lift something heavy, would it make sense for me to try to alleviate the pain in that muscle tear by grabbing a dumbbell and doing bicep curls?” Of course not…. people should focus more on gentle stretching to relieve the pain and when their pain levels go down some they can transition to exercise. Hope this helps.