Article by Alex Ralbeck
The first thing to remember about exercising when you have sciatica is never to exercise when you are in acute pain. Wait for the pain to subside some before attempting any exercise program. Next, the exercise for sciatica program should be one that is suited to your particular situation, recommended by either your doctor or physiotherapist. And lastly if any of the exercises bring about even more pain, stop doing them at once. They may be aggravating the condition even more. There may be some pain and discomfort as unused or tight muscles are stretched, but there should not be acute pain.
Your physiotherapist or physician will recommend exercise depending on what has been determined as the underlying cause of the sciatica pain. It may be piriformis syndrome, a herniated disc or spinal stenosis to name a few of the common causes.
The exercise for piriformis syndrome involves lying on the floor and pulling up one knee at a time. Grasping the leg below the knee try to gently pull it towards the other leg until you feel a stretch in the lower back. Hold for a few seconds and release. Work your way up to a count of 30 seconds and at least 6 repetitions
For a herniated disc you need to lie face down on the floor with your arms folded under your head. Now gently start to raise your upper body until you can rest on your elbows.Hold for a few seconds and repeat. You need to do this until you can again hold for a count of 30 seconds. Once this is achieved, the next step is to raise the upper body far enough so that you can support it with your arms outstretched and palms on the floor.Again work up to fully outstretched arms. You don’t need to hold this position very long, a few seconds at most, but at least 10 repetitions should be done.
An exercise for spinal stenosis involves lying on the floor and pulling one leg up towards your chest as you hold onto to it with both hands wrapped around the lower knee area. Pull the thigh as close to your chest as you can with your arms, hold for a few seconds and release. Do a couple of these. Don’t worry if in the beginning you are not able to pull the leg back towards your chest very far. Just keep trying each day until you get to the point where you can reach your chest and hold it there for a count of 30 seconds. Do a set of 4 to 5 repetitions each day
Popular core strengthening exercises which involve the stomach and lower back, simply consist of lying on your back and tightening the muscles of your stomach, hold for at least 10 seconds, release and repeat. Do this as many times as is comfortable, but at least 10 to 12 times. Next move to the back muscles, tense them, relax and stretch them out. Also do this as many times as you can, but at least 10 to 12 times for a hold of 10 seconds. The tensing and relaxing cycle helps to build up your core strength.
About the Author
Alex Ralbeck is a sciatica relief expert. For great information on exercise for sciatica visit my website at http://www.stretchingforsciaticatips.com for helpful tips and information on relieving your back and leg pain.