Weakness, tingling or pain in the leg result from conditions that affect the sciatic nerve, a large nerve formed by the nerve roots coming out of the spinal cord into the lower back and branches down to the back of the leg, ankle and foot. Learn about exercises that can relieve sciatic nerve pain.
What is Sciatic Nerve Pain
Sciatica, or sciatic nerve pain, is a painful condition caused by the irritation of the sciatic nerve. This is a large nerve formed by nerve roots coming from the spinal cord, extending into the lower back, through the buttock, and down the back of the leg, ankle and foot.
Irritation of the nerve roots leads to tingling, weakness pain or numbness of the lower back, leg and foot. Pain is worsened by sitting, standing for long periods of time and movements that flex the spine.
Causes of Sciatic Nerve Pain
Many conditions may cause irritation of the sciatic nerve such as:
- Herniated disc – bulging or ruptured disc in the spine presses against the nerve roots that lead to the sciatic nerve
- Spinal stenosis – narrowing of the spinal canal
- Bone spurs – small, bony growths that form along joints related to arthritis
- Nerve root compression – pinched nerve caused by injury
- Tumors
- Pregnancy
These conditions may be seen using X-rays and magnetic resonance imaging (MRI), and when related to pertinent medical history and physical examination, a diagnosis of sciatica may be made.
Treatment of Sciatica
Most cases of sciatic nerve pain improve with oral medications, rest and exercise. One must avoid sitting and standing for long periods of time. Instead, one must alternate lying down with short walks, increasing walking distance as one is able to without pain. Medications include acetaminophen (Tylenol) or nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil) or naproxen (Aleve).
Other forms of physical therapy like the alternating use of heating pads and cold compresses every 2 or 3 hours can help relieve pain.
Recommended Exercises for Sciatica
Sciatic nerve exercises consist of a specific, controlled, progressive exercise program that is suited to the underlying cause of the sciatic pain. These exercises are part of the treatment recommended by a physical therapist, chiropractor, physiatrist, certified athletic trainer or other spine specialist.
Exercises for sciatic nerve pain are done to relieve lower back pain, leg pain and other symptoms like numbness and tingling. They are also done to strengthen back and leg muscles and help keep the spinal discs healthy, thus preventing pressure on the sciatic nerve.
Types of Exercises for Sciatica
- Aerobic exercise – conditions the heart and other muscles, maintains health, and speeds recovery
- Strengthening exercises – focus on the back, stomach, and leg muscles
- Stretching exercises – keep muscles and other supporting tissues flexible and less prone to injury
General Exercises
Walking is an excellent form of exercise which provides all the benefits of an aerobic workout. It is good for the lower back and legs because it is relatively low impact. It is recommended to gradually progress to doing up to three miles of walking at a brisk pace daily.
Water exercises are helpful in strengthening the lower abdominal muscles, and this can be done by just walking in waist-deep water.
Exercises for Pain Related to Herniated Disc
- Do the backwards bending position, called extension exercises or press-ups by gently placing the lower back into extension while lying on the stomach (prone position). Prop the upper body up on the elbows, keeping hips on the floor. Start slowly and carefully. Hold the position initially for five seconds, and gradually work up to 30 seconds per repetition. Aim to do ten repetitions.
- A more advanced form of the extension may be done by pressing up on the hands while the pelvis remains in contact with the floor. Keep the lower back and buttocks relaxed for a gentle stretch. This position is typically held for one second, repeated ten times.
Exercises for Low Back Muscle Strengthening
- In the prone position, clasp the hands behind the lower back then raise the head and chest slightly against gravity while looking at the floor. Hold the position for five seconds, and gradually work up to 20 seconds. Try to complete eight to ten repetitions.
- While lying prone with the head and chest lowered to the floor, raise an arm and opposite leg slowly, with the knee locked, two to three inches from the floor. Hold this position for five seconds, and complete eight to ten repetitions. aim to hold for 20 seconds as you build up strength.
Similar Posts:
- How to Exercise When You Have Lower Back Pain
- Yoga for Runners Offers Proper Stretching
- A Guide to Neck Stretching Exercises
- Martial Arts Stretches for Flexibility
- Adding Foam Rollers to Your Exercise Routine
