What are the Best Sciatica Exercises for Pain Relief?
Using anti-inflammatory medications, ice packs, hot pads, pain relievers and cortisone injections only offer short term relief for sciatica leg pain. Bed rest will ease the pain for a day or two, but remaining immobile too long will cause the pain to return before worsening.
If your sciatica is not caused by a tumor, slipped disk, herniated disk or fractured vertebrae and thus requires surgery, your best long term treatment for sciatica is a carefully structured regimen of stretches and exercises. You may be taught these exercises and stretches by a doctor or a physical therapist.
If your sciatica is not caused by a tumor, slipped disk, herniated disk or fractured vertebrae and thus requires surgery, your best long term treatment for sciatica is a carefully structured regimen of stretches and exercises. You may be taught these exercises and stretches by a doctor or a physical therapist.
What stretches can help relieve sciatica leg pain?
Back stretches can help with sciatica pain. The best stretches for sciatica with leg pain are the basic spinal twist, pelvic twist, the cat and the cobra. The standing side stretch helps build up side muscles that reduce the load on your back. The wall lower back stretch can be done several times a day for thirty seconds each. Piriformis stretches are good for those with sciatica. The seated glute stretch is also good, and it can be performed even from a seated position at work. Hamstring stretches help. Hip flexor stretches and quadriceps stretches should be included in your workout. Be careful not to overwork any specific muscle group.
The seated spinal twist and advanced seated spinal twist should wait until your doctor gives you permission to use these positions. Ask your doctor about doing the knee to chest stretch, especially if you have had injections in your back or back surgery recently.
Be careful of attempting yoga if you have sciatica leg pain. Some yoga postures will worsen the pain due to the positions and contortions of the spine they require.
The seated spinal twist and advanced seated spinal twist should wait until your doctor gives you permission to use these positions. Ask your doctor about doing the knee to chest stretch, especially if you have had injections in your back or back surgery recently.
Be careful of attempting yoga if you have sciatica leg pain. Some yoga postures will worsen the pain due to the positions and contortions of the spine they require.
What are the exercises for sciatica leg pain?
Walking and swimming are good exercises to improve core body strength without straining the back. Riding a stationary bike will help. Do not lift heavy weights if you have sciatica. Using an elliptical trainer is a good, low stress exercise. Ask your doctor before taking up running or stair climbing.
What should you do if you overdo the exercises?
If the pain begins to worsen, the first thing to do is stop doing the exercises. You may be pushing yourself too hard or too soon, causing muscle strain in a weakened area of your body. You may be doing the exercises wrong, worsening the sciatica instead of reducing it. If you overdo the sciatica leg pain exercises to the point that the pain returns, stop performing them. Treat yourself for the pain or other symptoms with ice, hot compresses, pain relievers and rest. A warm bath can help unwind muscles that are simply strained by over-exertion. Then consult with your doctor or physical therapist.
What low impact activities help prevent sciatica leg pain?
Massage therapy may help relieve sciatica. Do not have a massage therapist stand on your back; this will worsen your sciatica. Doing general housework will neither help nor hurt your sciatica, though you may want to talk to a physical therapist about better ways of performing daily activities. If your sciatica leg pain is worsened by pregnancy, talk to your doctor about your options both during and after the pregnancy to manage the sciatica.