Exercises for Sciatica – Best Bets, Getting Started, And More

Sciatica

Sciatica pain is one of the worst pains that you can ever face. Sciatic is the thickest and long nerve that starts from the lower back and leads down to the leg. This long nerve helps with the sensation and movement of the leg. Sometimes, there is an inflammation in the sciatic nerves due to an infection or any injury, other times this nerve might come in between the discs of the backbone. This will eventually cause pain and inflammation which is a condition that is called sciatica. Usually, the individual feels shooting pain in the buttock region along with some burning sensation, in some worst-case scenarios you will feel numbness in the leg and stabbing pain in the lower back and the leg. The worst part of the situation is that you will feel this intense pain in just one leg, whereas you will not feel anything in the other leg.

In case the sciatic nerve comes between the discs it is called lumbar radiculopathy and the slip of disc causing this is known as a herniated disk. Usually, the sciatic nerve has a very basic issue, it is not considered as something that you should be worried about. Although there are medicines available to numb the pain some people even get an injection to numb the whole nerve for someday. In most cases, the pain is not bad and easily manageable so the doctors recommend some medicines along with rest and some exercises or therapy to help the patient get back on his feet.

Usually, the pain is intense so patients get very restless, however studies have proved that three out of four people have reported improvement in just two weeks of exercise and rest. It is better to take a rest and let the inflammation get better, however, if there is an issue with a herniated disc, this can become a big problem. You need to be very conscious about your sitting posture and the way you shuffle your weight on both legs. With herniated discs, the issue is a little sensitive so consulting a physiotherapist is better.

Exercise Safety

Sciatica is a very fragile state so forcing yourself for the exercises might not be best. If something doesn’t feel right or it is causing more pain don’t try it. In some conditions people think pushing the limit of their body will help them but this might cause serious damage and you might even lose the sensation in your leg. In the case of a herniated disc, the safety concerns become more serious. It is better to consult a physiotherapist or a chiropractor for better treatment and results.

Exercise Safety

Some Exercise That Is Effective For Sciatica

With the help of these exercises, you are trying to help your body gain flexibility. This will help in reducing the tension on your muscles and sciatic nerve that will help you move easily without pain. These exercises are not designed to bring back your herniated disk to a normal position or cure the inflammation issue. This will just help in relieving pain.

Chest to Knee Stretch

The targeted area for this stretch is the lower back, buttock, and upper thigh area. The exercise is simple, you just need to lie down straight with your back against the flow. Now bend your legs and keep your feet flat on the floor. You need to bring the knee towards your chest. It is better to move one leg at a time. Most people lift their back from the flow and this results in a curled-up posture. This can be dangerous for your back so you just need to keep your back straight against the floor. Once you have brought the knee closer to the chest, hold it there for a few seconds. Repeat this with the other leg and this will complete one rep. you need to complete at least five reps before starting the other exercises. Once you see that your body feels better you can improve the intensity as well. For improving the intensity, you need to keep one leg straight and then raise the knee to the chest.

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Chest to Knee Stretch

Standing Hamstring Stretch

This exercise will target the lower back but mainly the hamstring so you need to be cautious. Taking support is good, you can hold on to some support. If you feel that you are getting uncomfortable, it’s better to stop than to push yourself.

Stand straight and put one foot on a chair. Make sure your foot is straight and no higher than your waist or lower. Now as you have placed your leg right in front of you, point your toes like a ballerina. Lean forward and try to touch your head with your knee. Hold this posture for a few seconds and then get back to the original position. Do the same with the other leg. This will make just one rep. you need to complete at least 5 reps. At any point while leaning your head towards the knee or foot you feel like it is getting uncomfortable, it is better to stop.

Standing Hamstring Stretch

Glute Bridges

This exercise is good for the buttock, lower back as well as thigh region. However, if you feel uncomfortable that is because you might be pressing on the sciatic nerve. In case of pain don’t discontinue the exercises right away. Glutes are commonly known as the buttock muscles as well.

Start with lying down on your back against the floor. Now bend your knee and keep your feet apart according to the width of your shoulder. Now try to lift your hip and push the whole weight of your lower back on the heels. You need to hold this posture for a few seconds. Now you can get back to the original position. This will be one rep and you need to complete at least 10 reps.

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Glute Bridges

Conclusion

Sciatica is a very serious issue however, in some cases it is caused by inflammation only. Simple exercises that can reduce pain are enough for this kind of sciatica. However, a herniated disk can be very complicated. Even the slightest shift of weight can become an issue. Without proper diagnoses, these exercises can be dangerous. It is better to ask your doctor before exercising. If the pain doesn’t go away in a few weeks, you need a detailed checkup along with medications. If the issue prevails and the overall time exceeds more than four-month, you might even need surgery.