Sciatica is a troublesome condition in which compression or inflammation of the sciatic nerve causes pain in the lower back, flank and corresponding leg. Exercise is a great way to keep muscles strong and possibly relieve sciatic nerve pain. There are specific exercises that you can do at home, but only under the supervision of a certified physiotherapist to make sure you are practicing them correctly, thus avoiding injury. The main purpose of the movements is to strengthen the back muscles, which must act as a support for the spine. They will help you become more flexible and improve your posture at the same time.
Steps
Part 1 of 3: Performing the Exercises
Step 1. Start with the plank
Many experts agree on the importance of performing exercises that strengthen the core muscles, such as the plank, to relieve sciatic nerve pain. Basically what you need to do is build a natural "corset" of muscles that will help you support the spine and ease its strain. If the core muscles are strong, the alignment of the pelvis also improves, so the compression on the nerves decreases.
- Lie prone on a soft surface, if you have it you can use a yoga mat. Now lift yourself up and leave only your forearms and toes on the ground to support the weight of your body. The elbows must be exactly under the shoulders. Tilt your head slightly forward to bring your chin closer to your chest. Try to lower and bring your shoulder blades together for proper spine alignment.
- Contract your abdominal muscles as if you were about to get a punch in the stomach. Rotate your pelvis slightly forward to reduce lumbar curvature and contract your glutes to form a straight line with your body from head to heels. Try to stretch as much as possible and keep all muscles strong and active.
- Stay in the plank position for 10 seconds or until your muscles begin to tremble. Breathe normally as you perform the exercise and repeat it three times with a 30-second break between each exercise. Try to hold out for longer each time until you can hold the position for 30 seconds without difficulty.
Step 2. Continue with the side plank to exercise the oblique muscles
Their function is to protect the spine from possible injury caused by a sudden twist. They also provide additional back support.
- Lie on your left side, preferably on a yoga mat or otherwise on a soft surface.
- Raise your body to support its weight with your elbow and the outer side of your left foot. The left shoulder must be directly above the respective elbow.
- You need to keep your spine straight as if you were standing upright. Look straight ahead, keep your abdominal muscles contracted, push your shoulder blades down and towards the middle of your back, and squeeze your buttocks.
- The goal is to be able to remain in the lateral plank position for 10 seconds while keeping the oblique muscles on the left side of the body constantly active (the obliques are the muscles located on the sides of the abdomen).
- It is a difficult exercise. If the effort is too much, try putting one foot in front of the other or resting your left knee on the ground for more support.
- Repeat the exercise three times, holding the position for 10 seconds, then turn on your other side and start over. Try to make progress each time to get to hold the position for 30 seconds without difficulty.
Step 3. Continue with the floor leg lifts
They will help you strengthen your lower abdominal muscles and relieve the load on the sciatic nerve and lower back.
- Lie on your back on the exercise mat or alternatively on a soft mat. Press your lower back against the floor and contract your abdominal muscles thinking you want to bring your navel closer to your spine.
- To perform the exercise in the right position, while preventing further damage to the spine, it is important to make sure that the alignment of the pelvis is the correct one. Depending on your condition, you may need to put your hands under your lower back for support or to bend your knees slightly.
- Keeping both legs straight (if possible), slowly lift your left leg off the ground without bending the knee. Try to bring your leg upright, hold the position for 5 seconds and then bring it back to the ground in a controlled motion.
- Repeat the exercise with the right leg. Do it alternately trying to achieve a total of 5 reps per leg.
Step 4. Make the bridge
This exercise allows you to strengthen the muscles of the back of the legs, buttocks and lower back.
- Lie on the mat on your back, bend both knees and make sure the soles of your feet are firmly on the ground.
- Lift your pelvis by activating your gluteal muscles, taking care not to arch your back. The body should form a straight line from the head to the knees.
- Stay in the bridge position for 10 seconds, then slowly return your pelvis and back to the ground and relax. Repeat the movement 5 times.
Step 5. Treat sciatica with curl ups
This exercise is similar to the more famous crunches. It serves to strengthen the muscles of the abdomen, including the rectum, in order to relieve pressure on the lower back.
- Lie on your back on your yoga mat or a soft home rug. Cross your arms across your chest.
- Tilt your head slightly forward and lift it off the ground, followed by your shoulders. You need to feel the core muscles activate and contract.
- Hold the position for 2 to 4 seconds or as long as you can. Bring your shoulders back first and then your head back to the ground in a controlled motion.
- Over time, try to complete two sets of 10 reps each.
Part 2 of 3: Stretching
Step 1. Stretch the hamstrings
With this exercise you can relieve sciatic pain as it allows you to stretch and stretch the muscles of the back of the thighs.
- Stand in front of a low table or heavy box. Place one heel on top of the table or box by holding your hammer foot, toes pointed towards the ceiling, and your back straight.
- Slowly lean your torso forward, being careful not to sag your back. Try to touch the toes of the raised foot, but stop as soon as you feel the muscles behind the thigh pull. If you can't reach your toes, place your hands on the shin or knee. Adopt the position you find most comfortable.
- Keep the thigh muscles stretched for 20-30 seconds, then return the foot to the ground and repeat the exercise with the other leg. You should do 2-3 repetitions on each side.
Step 2. Stretch your lower back muscles
Flexing and bending the back forward can help relieve sciatica. With this simple exercise, you can reduce inflammation or impact on the sciatic nerve.
- Lie on your back on your yoga mat or soft home rug. Bend both knees as you lift them up and bring them closer to your chest.
- You should feel your lower back muscles stretch slightly. Adjust the position of the knees so that the stretching is light and well tolerated.
- Maintain the extension of the muscles for 30 seconds and repeat the exercise 4 to 6 times.
Step 3. Stretch the muscles in the baby position
This classic yoga position allows you to subject the muscles of the lower back to a relaxing and beneficial stretch, but above all useful for relieving sciatica.
- Sit on your heels supported by the yoga mat or a soft home rug. Bend your torso forward until your forehead rests on the ground. If necessary, you can use your hands as a pillow.
- Extend both arms forward and try to relax as you breathe deeply with your abdomen. Turn your palms down and release the tension in your arms.
- Remain in the baby position for 30 seconds and repeat the exercise 4 to 6 times, depending on your condition and the degree of benefit you can derive from it.
Step 4. Stretch the piriformis muscle
This is a great exercise to relax him and make him more flexible. As the piriformis muscle becomes more agile and supple, the pressure on the underlying sciatic nerve is reduced. It is very important to stretch the piriformis muscle, which is very small and located deep, as it passes right over the sciatic nerve. If the piriformis muscle is tight and contracted, it can irritate or compress the sciatic nerve and pain can spread down the leg.
- Lie on your back, bend both knees to 90 degrees, and place your feet on the mat or mat below.
- Lift your left leg and rest your ankle just above your right knee. Together the two legs must form a 4. The outer side of the left ankle must rest comfortably on the right thigh.
- Place your hands behind your right thigh, join them by interlacing your fingers and use them to gently pull the leg towards your chest. It is sufficient for you to feel a slight tension in the right buttock, indicating that the piriformis muscle is stretching.
- Be careful not to lift your glutes off the ground and keep the piriformis muscle in tension for 30 seconds. If you are over 40, it is best to stay in this position for 60 seconds.
- Switch legs and repeat the exercise 2-3 times on each side.
Part 3 of 3: Good Habits to Cure Sciatica
Step 1. Adopt a more active lifestyle
When you feel pain, you are likely to be inclined to rest and temporarily stop physical activity, but studies have shown that inactivity or staying still in bed can be counterproductive to recovery.
- Experts recommend doing 150 minutes (two and a half hours) of cardiovascular exercise per week. You can break them down into five weekly workouts of 30 minutes each.
- If you've led a sedentary lifestyle so far, start moving more gradually. To start, you can exercise for 60 minutes a week, then you can increase the length of your training sessions until you reach the goal suggested by the doctors.
- High-impact disciplines on the body, such as running, may be unsuitable for your physical condition. You can walk briskly or do water aerobics to keep your joints and muscles safe.
Step 2. Treat the pain with hot and cold compresses
It has been shown that those suffering from sciatica or other muscle aches can find relief by alternating the use of heat and cold.
- Start by cooling down the muscles and joints that hurt you. Cold has the ability to reduce inflammation which is a major cause of sciatic nerve irritation. Apply a cold compress several times a day for about 20 minutes each. Wrap it in a towel to protect your skin.
- After getting relief from the cold, start using heat. Apply a warm compress several times a day to relieve pain.
- You can try alternating between the two different tablets. When exercising or stretching, you can start with cold to prevent nerve inflammation and then use heat to relieve pain.
Step 3. Take an over-the-counter pain reliever
There are several medications suitable for relieving sciatic nerve pain. They can help you stay active as doctors advise, so that you can do the exercises necessary to strengthen and stretch your muscles, to be able to recover from sciatica more quickly.
- Even if the pain is acute, try taking an over-the-counter pain reliever initially. It may be that you feel better without having to switch to stronger medications.
- Try taking an acetaminophen-based drug or one that belongs to the category of NSAIDs (non-steroidal anti-inflammatory drugs) to relieve the pain that ails you. Strictly follow the instructions regarding the intake and dosage. As a precaution, you should seek your doctor's advice before you start taking any type of medicine, even non-prescription ones.
- If the pain does not go away using this type of medication, talk to your doctor to consider using stronger active ingredients.
Step 4. Be very careful when lifting a heavy object
First consider the weight you have to support and give up if it is excessive, so as not to strain your back or aggravate pain and inflammation.
- If you have to lift a medium heavy object, move in the right way: bend your knees as if you want to sit on a chair and let your leg muscles lift it instead of your back.
- If you need to move an object that is on the floor (such as a box), push it slowly rather than pull it.
- Tell your colleagues and family members that you have sciatica. Ask for a temporary release from strenuous work or for help if you are forced to lift heavy loads on a regular basis.
Step 5. Maintain good posture
Be careful to maintain correct posture at all times of the day, when standing, sitting and even while sleeping. It is essential not to aggravate your condition due to incorrect use of the spine.
- In a standing position, keep your shoulders pointing back, but still relaxed. Imagine there is a thread attached to the center of your head that pulls you up to keep your chin properly raised and your gaze facing forward rather than down. Keep your abdominal muscles slightly contracted and make sure your body weight is evenly distributed on both feet.
- When sitting, keep your back straight and use a pillow to support your lower back. The soles of both feet must adhere completely to the floor. As in the standing position, the shoulders should be turned back and relaxed.
- You need to sleep on a firm mattress that can stably support your back and body weight when supine.
Step 6. Make an appointment with a physical therapist
In many cases, doing the recommended exercises at home or taking an over-the-counter medication is not enough to cure sciatica. Consult a physical therapist to start a more intense therapy program.
- A physical therapist is an experienced practitioner who can help you relieve pain by teaching you how to strengthen and stretch the right muscles in the best way.
- Your doctor will most likely be able to recommend a good physical therapist or you can search online. Many professionals have specialized in specific areas of the body, but since sciatica is a very common condition, most physiotherapists are able to treat it effectively.
