The sciatic nerve discomfort can be frustrating and inconvenient during your day. When you have moments of sciatic nerve pain, a safe, simple exercise program designed for sciatic nerve discomfort, may provide you some relief. The following sciatic nerve exercises serve two main functions:
To reduce the risk of sciatic nerve pain in the future
To provide conditioning to increase blood-flow and reduce inflammation
How Exercises Can Help You With Sciatic Nerve Pain
Here's how exercise can help you with sciatic nerve pain. Sometimes without exercise and movement, the back muscles and spinal structures become deconditioned and support the back poorly. The deconditioning and weakening can lead to back injuries and strain, which causes additional pain. The weaknesses in the back can also affect the health of the spinal discs. The movement from exercise can help in the exchange of nutrients and fluids within the discs, keeping them healthy and preventing pressure on the sciatic nerve—pressure and inflammation cause the pain.
It may seem illogical to perform exercise for sciatic nerve pain, but the exercise can do your body good compared to resting. It is common for people suffering with sciatic nerve discomfort to rest for a couple days after a flare up, but eventually experience returning pain.
The exercise below may serve you well in reducing the risk of sciatic nerve flare ups, so take them seriously.
Seated Band Abduction
Do 3 sets of 10 to 12 reps
How it is done:
Ensure that you choose a manage resistance band. Sit tall in a chair with your feet about shoulder-width apart and an exercise band tied just above your knees so that the band is taut, but not stretched. Keeping your body stationary, push your knees out against the band as far as you can. Pause, and then release. That’s one rep. Perform three sets of 12 to 15 reps, resting for 30 to 60 seconds between sets.
Bird Dog
Do 3 sets of 6 to 8 reps per side
How it is done:
Start on all fours with your hands below your shoulders and knees below your hips. Tighten your core, keep your spine neutral, and gaze down or slightly forward. Lift your left arm and extend your right leg until they are in line with the rest of your body. Hold the position, then lower back down, and repeat on the opposite side with the right arm and left leg extended. That’s one rep. Perform six to eight reps total for the exercises.
Modification: If you have trouble getting onto the floor, you can perform the exercise on a supportive bed.
Clamshell
Do 3 sets of 10 to 12 reps
How it is done:
1. Lie on your side with your legs stacked and knees bent at a 45-degree angle.
2. Keeping your hips steady and your top foot down, lift only your top knee as high as you comfortably can. Your legs should mimic a clam opening.
3. Pause at your maximal comfort of opening, then slowly lower your knee to return to the starting position. That’s one rep. Complete all reps, and then repeat on the opposite side of your body by flipping over and performing sets on that side.
Modification: If you have trouble getting onto the floor, you can perform the exercise on a supportive bed.
Add Resistance: Perform the clamshell exercise with a small resistance band looped around your knees.
Here is an exercise mat to make your workout experience more comfortable, keeping your carpet from being sweaty! Click the picture to review and enjoy.
Back Extensions
Do 3 sets of 10- to 30-second holds per side
How it is done:
1. Lie on a mat on your stomach and straighten your legs behind you. Place your elbows on the ground and slide your shoulders down.
2. Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral. Hold for 30 seconds.
3. Lower to the starting position. Complete 3 sets.
Modification: For a deeper stretch, put your hands on the floor underneath your shoulders. You can also make it harder by placing your hands against your body.
Hip Hinge
Do 3 sets of 10 to 12 reps
How to do it:
1. Stand with your feet hip-width apart, knees slightly bent, and hands on hips. Brace your core—squeeze your abs as if you are trying to show your abs; maintain the squeeze.
2. Without changing the position of your knees, bend at your hips and lower your torso until it’s almost parallel to the floor, or as far as you can comfortably go without rounding your back. Hold the pose for a second or two.
3. Lift your torso back to the starting position. Be sure to squeeze your glutes and push your hips forward to lift your torso back to the starting position. That’s one rep.
Tip: This ensures you’re engaging your hip muscles instead of relying on your lower back.
Glute Bridge
Do 3 sets of 10 to 12 reps
How to do it:
1. Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and heels a few inches away from your buttocks.
2. Press your arms into the floor for support, and brace your core to minimize the arch in your lower back.
3. Push through your heels and squeeze your glutes to lift your hips up until your body forms a straight line from your knees to shoulders. As you get stronger, focus on getting your shins as close to vertical as you comfortably can at the top of the movement. Pause, then slowly lower your hips to return to the starting position. That’s one rep.
Make it easier: If you have trouble getting onto the floor, you can perform this on a supportive bed.
Bottomline
Doing activities that help loosen the body and provide exercise potential are ideal for people that have sciatic nerve discomfort. These exercises are great to make you feel better, but of course follow your doctors' recommendations. In fact, give them a copy of this workout and see what he or she thinks about it.
Image Sources: https://www.silversneakers.com/blog/exercises-bad-hips/
コメント