Exercise with sciatica may seem like an impossible task if you are suffering from the condition, but experts believe it can alleviate your symptoms. The sciatic nerve is the longest in the body, starting at the nerve roots in the lumbar spine (lumbar), passing through the hips, buttocks, legs, and extending to the legs.
According to Spine Health, sciatica affects 10-40% of the population and refers to the diagnostic symptoms of numbness, pain and tingling in the back and legs caused by a myriad of factors such as aging and herniated discs. .. For the majority of people, acute (mild) sciatica relieves within 4-6 weeks without medical intervention, but for others it can develop into a chronic lifelong condition.
Severe neuralgia can be debilitating and, sadly, it requires some exercise and training styles entirely from the table. Good news? Learning how to exercise (rather than completely avoid) sciatica can help you lead a healthier and pain-free life.
We talk to experts about what sciatica is, why it happens, how exercising with sciatica to relieve sciatica actually works, and what. Dig deeper into what should be avoided altogether.
What is Sciatica?
“Sciatica is the pain that flows through the sciatic nerve from the waist to the feet,” says Vivian Elwell. (Opens in a new tab), A consultant neurosurgeon at London Bridge Hospital, tells Live Science. “This is caused by compression, irritation, or damage to the sciatic nerve, which is usually caused by spinal disc hernias or osteophytes of the vertebrae (bone protrusions that grow into joints).”
The sciatic nerve is involved in motor function (helping the movement of the arms and legs) and sensory function (making it possible to feel the sensation in the legs and feet), so damage to this nerve is a serious problem. May cause.
Elwell explains that symptoms include pain in shooting, numbness, and weakness in the legs, which worsen when standing or walking. “Risk factors include age-related changes, obesity, sitting for long periods of time, and diabetes,” she says. “This can happen at any point in life, but men are three times more likely to suffer from this condition, usually between the ages of 40 and 50.”
Adam Foster, Director of The Fibro Guy Ltd (Opens in a new tab) (Rehabilitation services for chronic pain and hypermobility syndrome) agree that there are countless ways in which stimulation can begin, such as nerve pinching and genetic abnormalities. “But fortunately, sciatica is rarely mechanical in nature, and because there is enough space in the nerve roots, problems like nerve impingement rarely occur.”
However, many believe that exercise should be avoided altogether, as some movements can exacerbate the compressed nerves, but this is not the case. Gentle exercise can help relieve pain and speed recovery, but it is important to distinguish between useful and disturbing exercises.
So what kind of exercise can you still safely enjoy?
The best exercise for sciatica
“Bed rest has been a popular treatment for sciatica for most of the last few decades,” Foster tells us. “But the best we can do is stay relatively active.”
With respect to the published evidence, most meta-analyses and reviews show that there is no significant benefit to rest over continuing activity when it comes to sciatica pain (and vice versa). However, as stated in a review posted on Spine, “there is no big difference between the advice to stay active and the advice to rest, and the potentially detrimental effects of long periods of rest. Therefore, it is reasonable to advise people with acute low back pain. Pain to continue activity and sciatica. ”
Jody Bleach, Nafield Health’s Physiotherapy Leader, (Opens in a new tab) I accept. “For most people, gentle movements help relieve pain,” she says. “Similarly, there is still pain during exercise, but this does not necessarily mean that it is causing damage. The important thing is to find the right level of exercise.”
Foster recommends a stretch combination (Opens in a new tab) And mobility work. However, stretching affects the nervous system more than the actual tissue, so it is advisable to move slowly and carefully. “Gentle and dynamic movements are very beneficial to your range of motion,” he advises.
Elwell recommends working closely with a physiotherapist who can tell you which exercises are beneficial to you. She agrees, “I recommend a slow and gentle stretch.” “”yoga (Opens in a new tab)Pilates, swimming, walking, and stationary indoor cycling Are all great options and it is important to be as active as possible in your day-to-day activities. “
A good guiding principle is that pain should be tolerated and settled relatively quickly after exercise. Therefore, if this is not the case, you need to reduce the strength.
Exercise to avoid if you have sciatica
“There are some exercises that can help people suffering from sciatica, but there are also some that can make the pain worse,” Elwell explains. “High-impact exercises such as contact sports, running, soccer, and tennis should be minimized. These sports can put sudden, intense tension and rotational force on your back and exacerbate the underlying symptoms. I have.”
Elwell recommends going to the gym, but jumping, bending forward, twisting, or lifting both feet together can reduce pressure on the sciatic nerve. She recommends avoiding the following exercises:
- Burpee
- Double Leg Raise
- Toes touch
- Weighted squats
- Bent lines, and
- Outdoor cycling
Instead, a stretch that gently targets the hips and gluteal muscles – performed on some of the best yoga mats (Opens in a new tab) For Support – May Help Relieve Muscle Tension.Think of knee-to-chest stretches (lying or standing), reclining pigeon poses, and yoga for back pain. (Opens in a new tab)..
Other Ways to Manage Sciatica
Both Elwell and Foster recommend applying a heat pad or ice pad to relieve pain, improve blood flow and relax muscles, but use with caution if you are suffering from numbness. need to do it. Asking for a spine assessment or seeing a doctor is also advice if the pain worsens.
“Fever is less effective on the piriformis (one of the deeper gluteal muscles) nerves that can stimulate sciatica,” Foster warns. “But it provides some relief in calming your nervous system. Similarly, vibration therapy can help reduce muscle aches and treat muscle inflammation.”
But remember, most importantly, prevention is important. Also, try to take care of your back and general health by staying active, managing your weight and investing in high quality mattresses.Learn how to get a stronger core (Opens in a new tab) How to improve flexibility (Opens in a new tab) It also helps protect your lower back while exercising.
