Sciatica Exercises

If the results of your Back Pain Diagnostic Tests have confirmed that you have sciatica caused by a herniated disc or similar condition, the following extension exercises (repeated every two hours) will enable you to begin your own self help exercise program.

These sciatica exercises are designed to move the pain from different areas of the lower limbs into the lower back. Once this has been achieved, back strengthening exercises are initiated to rebuild the muscles in order to assist the vertebrae in the task of supporting the body. This reduces the load on the vertebrae and hence the pressure, which in turn alleviates any further the pain. Abdominal muscles must also be strengthened to assist recovery.

Sciatica Exercise 1: In order to move the pain up from the leg to the low back a backward bending exercise is performed. This is similar to the press-ups you probably did at school, but initially you only need to lie on your tummy (hips flat on the floor) and prop up your body from the elbow. Begin slowly, as it may be quite painful at first, but persevere for at least five minutes, repeating and holding each press-up for at least five to thirty seconds. Repeat at least ten times. Once you have successfully completed your series elbow press-ups and feel reasonably comfortable, you may want to progress to the next level. Only you can judge if you're ready to move on. If you are still experiencing too much pain during the initial exercise, consult your specialist immediately.

Sciatica Exercise 2:
Once again, lie on your tummy (hips flat on the floor, as before) and perform your press-up once again. This time, however place your hands flat on the floor and press up your body to the full length of your arms. This arches the back slightly more than the previous exercise. As before, repeat this exercise ten times, but this time hold each press-up for just one second only. In each of the above exercises, gentle, relaxed stretching movements are the key, do not force things in a regimented manner.

Important: During this period it is vital not to bend forward as this tends to negate the purpose of the extension exercises. If you inadvertently bend forward simply repeat your extension exercise again to recover the situation.

Alternative Sciatica Exercise: Should these press-up exercises prove too painful initially, you can begin your exercise routine by standing upright (hands on your hips with your knees bent slightly) and gently arching your back. Again, begin slowly and persevere for at least five minutes, hold this position for at least five to thirty seconds. Repeat at least ten times. Once you feel more comfortable and less pain you may wish to move on to the press-up exercises described above. Remember, the whole point of the above exercises is to move the pain from the lower limbs to the lower back. This is necessary so that you can now begin to strengthen your lower back muscles to assist your vertebrae in supporting your body weight.

Exercising the Back Muscles.

Once you have succeeded in moving the sciatic pain from the legs to the lower back you may wish to begin strengthening your back and abdominal muscles to prevent any recurrence of pain radiating from the sciatic nerve. The purpose of the following exercises is to strengthen the lower muscles of your back.

Low back muscle strengthening exercises:

Lower Back Exercise 1: Once again, lay on your tummy (hips flat on the floor, as before) but this time rest your forehead on the floor and clasp your hands behind your lower back. You can place a cushion or pillow under your tummy, if necessary. This is the start position for this exercise. Next gently raise the head and chest, keeping your chin tucked in and your eyes focused on the floor. Hold this position for a few second and rest. Repeat at least 10 times. As your muscles become stronger your hold time may increase. It is only necessary to arch the back slightly keeping the lower back muscles under tension. Do not arch the back fully as this negates the purpose of the exercise.

Lower Back Exercise 2: To begin this exercise, lie on your tummy (hips flat on the floor, as before). Rest your forehead on the floor and stretch your arms out in front of you. Slowly raise the left arm and the right leg together eight or nine centimetres (2 -3 inches) above the floor. Hold for a few seconds and then lower. Repeat this movement again, this time with the right arm and left leg. Repeat at least 10 times. As your muscles become stronger your hold time may increase. Please be aware that you must keep your legs straight at all times during this exercise.

Exercising the Abdominal Muscles

Upper Abdominal Muscle Exercise:
Lie on your back with your arms across your chest and then raise the knees until your back is flat on the floor. Now raise your head and shoulders upwards from the floor towards your knees keeping your feet firmly on the floor. Hold for a few seconds and rest. Repeat at least 10 times. As your muscles become stronger your hold time may increase. It is only necessary to arch the back slightly keeping the abdominal muscles under tension to gain maximum benefit from this exercise. Note: If you suffer with neck pain you can also do this exercise with your hands behind your head, if necessary.

Lower Abdominal Exercise:
Lie on your back with your arms alongside your body and then raise one knee until your back is flat on the floor. Tense your lower tummy muscles and raise your straight leg twenty to thirty centimeters (9 to 12 inches) above the ground. Hold for a few seconds and rest. Repeat at least 10 times. As your lower abdominal muscles become stronger your hold time may increase. An alternative to this exercise involves using the resistance of water to strengthen the lower abdominal muscles, such as walking, waist high in water and performing specific water exercises. Talk to your physiotherapist, if necessary to get the most from this water therapy.

Walking as a sciatica exercise It is really beneficial to keep as fit as possible using exercise as the major part of your routine. Maintaining good body fitness is definitely the best way to prevent further repercussions of sciatica. One of the best ways to exercise is to walk (at a reasonably fast pace) everyday. Once you become use to the fitness routine you may wish to increase your walking distance until you reach at least two to three miles a day.