By exercising, your back muscles become stronger and the health of your spinal discs is more improved. This is because, when you exercise the exchange of fluids and essential nutrients becomes easier in the body and spinal discs thereby helping the body to repair itself naturally.
But, before engaging yourself in any exercise program, you should consult your doctor or physical therapist to establish the origin of your sciatica pain. The doctor or physical therapist will help you to formulate an exercise schedule that will help in treatment and management of your sciatica pain.
Some of the recommended exercises for sciatica include:
1. Core muscle strengthening
Most of the exercises for sciatica concentrate on strengthening the back and abdominal muscles so as to provide improved support for the back. These exercises aim at the muscles that cause pain due to their inflexibility and tightness.
When sciatica pain sufferers do regular core muscles strengthening exercises, they are able to recover quickly from flare ups and their risk of experiencing future attacks is lessened.
2. Hamstring stretches
Regardless of the underlying cause of a patientís sciatic pain, most types of sciatica greatly benefit form regular hamstring stretching routines. Very tight hamstrings increase the pressure on the low back thereby aggravating, or even causing some of the conditions that lead to sciatica.
3. Posture exercises
4. Aerobic exercises
Together with specific sciatica exercises, aerobic exercises are also highly recommended for overall body fitness. Walking is a good way of exercising as it does not mount so much pressure on the lower back. It also helps in providing all the benefits of an aerobic workout. You should start with short distances and then gradually progress to walking for up to 3miles at a brisk pace every day.
5. Pelvic exercises
6. Piriformis muscle strengthening
The piriformis muscle is found on the hip area of your body. When inflammation or tightening of this muscle occurs, the sciatic nerve becomes irritated. This irritation can be very intense that the pain from the lower back spreads down to the leg and eventually the foot.
In order to relax this muscle stretching exercises are very useful. You can do this by lying on the ground with your legs flat. After that, raise the affected leg and place the foot on the floor outside the opposite knee. From there, use the opposite arm to pull the bent knee towards the middle of the body until you feel a stretch. Hold this position for about half a minute and resume the starting position.
You could also do some buttock stretches to relax the piriformis muscle. If you regularly stretch the piriformis muscle a few times every day coupled with some hamstring stretches, your sciatic pain will be significantly alleviated.
Ensure that your exercises for sciatica are not very vigorous. The exercises should be consistent and slow so as to increase muscle strength and flexibility. In the beginning you might find them uncomfortable and painful but as you body adjusts the pain will go away. To reap the maximum benefits of exercises for sciatica stick with an exercise regimen until your back is properly strengthened and all the supporting areas are flexible.
7. Lumbar stabilization
8. Back stretches