Exercise can seem impossible with severe back pain. But don’t worry, there are ways to help you get moving! In the end, exercise will help reduce overall sciatica.
Stimulate with Heat
Apply heat to the rear of your pelvis before performing exercises. Doing so for 15 to 20 minutes can help in ways, such as:
Improved blood flow: heat stimulates the dilation of blood vessels in the soft tissues. Therefore, this improves blood flow and oxygen distribution. Healing nutrients are also delivered more effectively to your back.
Flexibility: heat reduces stiffness in soft tissues. Therefore, it increases flexibility in the muscles around your spine. Your range of motion then improves. So, you will exercise better.
When performing heat therapy, you can use a hot water bottle, hot bath, or a gel pack.
Make sure you always use a cloth if applying a water bottle or gel pack. Doing so will protect your skin from burns. You also need to take breaks in between the 15-minute heat sessions.
Start Easy and Slow
Do not overexert yourself. Start with 5 or 10 minutes each day. Then, slowly work up as your range of motion improves. Recommended sciatica exercises include stationary bikes and elliptical machines. However, you can also go swimming or on walks.
Water therapy is great for sciatica because the water supports your weight, so movement is not as painful. Avoid exercise that can jar your spine. Mountain biking or running are examples of what not to do.
Watch Your Form
Pay attention to your form while exercising. Improve your focus by concentrating on your breathing. Being mindful will be a good distraction too. Always follow exercise steps closely and use correct posture. Performing a new exercise can cause more pain. However, this will only be temporary. Use an ice pack afterward to reduce inflammation and pain.
Features of a Sciatica Exercise Problem
Core muscle strength: There are a lot of exercises designed to strengthen your lower back muscles and support your spine. Muscles cause pain when they are tight and targeted. Engaging in regular sciatica exercise leads to a quicker recovery. Muscles are strengthened and stretched daily to reduce sciatica flare-ups.
Here is a low-impact exercise to try:
Kneeling Extension:
Start by kneeling onto the floor with your hands underneath your shoulders. Knees should be directly under the hips. Tighten your core muscles. Gently raise your right arm and extend it to a forward. Next, gently raise your left leg and extend it outward, with your toes pointing in a downward direction. Keeping the position for 10 seconds. Gently return to the starting position. Repeat this exercise 3x on each side.
Hamstring stretching: Most sciatica types can benefit from these exercises. Your hamstrings are muscles located at the back of your thighs. When these are overly tight, stress on your lower back increases. Stretching them relieves tension that can result in sciatica.
Aerobic exercise: Aerobic conditioning is encouraged, although walking is best for sciatica. Aerobic exercises are low impact. And they are easy on your lower back. Therefore, start slowly and aim to work up to 3 miles of walking each day.
Daily Care for Sciatica:
If you have sciatica, a daily care routine is important. And exercise should not just be added at the end of the day. You also need to reduce daily stress on your lower back. You can achieve this by using ergonomic equipment, maintaining a good posture, and practicing correct lifting techniques. Additionally, support your lower back when sitting and try to avoid standing for long periods.
Getting regular exercise can prevent sciatica recurrences. However, you will need to commit to a routine. The health of your muscles and joints will then improve, and spinal discs also get nourished. Doing so will reduce pressure on nerve roots and relieve sciatica symptoms. Over time pain will recur less often.
If your sciatica symptoms do not get better with exercise, talk to your doctor. Serious injury to the sciatic nerve needs medical attention. Pain that worsens or doesn’t subside, then seek medical attention to find the underlying cause, such as a herniated disc. Then, you can get more effective treatment.
If you are experiencing sciatica and are looking for treatment, physical therapy is a good place to start! Call us at 888-409-8006.
Source: 4 Low-Impact Exercises to Strengthen Your Core and Back
