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Todd Sheets

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9 AT HOME PAIN RELIEVING SCIATICA EXERCISES

According to statistics as many as 40% of the population will suffer Sciatica problems, at one point in theirlives and will require careful monitoring and Sciatica exercises on a daily basis to relieve pain. Contrary topopular belief, controlled exercises will help more with pain management and improve your functionalitythan just bed rest alone.

This article is a great resource for some very good Sciatica exercises that will help you reduce your painand suffering, yet I must insist that you consult with a healthcare professional like your physiotherapist,primary care physician or chiropractor. Don’t initiate a “self-healing” program without a proper diagnosisof your condition.

It is essential that you first rule out all other serious medical issues that can be causing your back and legpain. Sciatica exercises can differ depending on an underlying condition that is causing you pain . Self-treatment for Sciatica without any kind of professional consult is a very bad idea, and no matter how sureyou are about the pain being sciatic, it’s best to get a go ahead from a health professional first. Deal?…

Now let’s continue.

WHAT IS SCIATICA?

According to the definition provided my MediLexicon’s medical dictionary, Sciatica means…

“Pain in the lower back and hip radiating down the back of the thigh into the leg, initially

attributed to sciatic nerve dysfunction (hence the term), but now known to usually be due toherniated lumbar disk compressing a nerve root, most commonly the [5th lumbar vertebra]or [1st sacral vertebra] root.”

“People often mistake Sciatica as a condition; it is in fact a “symptom” of another underlyingproblem. In the human body, the Sciatic nerve is the largest and widest of them all, runningfrom the lower back, via the buttocks, and all the way to the legs, ending just beneath yourknee.”

This nerve has the joystick to numerous muscles in the lower legs. It is the presence of the Sciatic nervewhich makes areas that are placed right above it to be very sensitive to any sensory stimuli, like touch forexample.

Where Does it Hurt?

SYMPTOMS AND CAUSES

The most common causes for the occurrence of Sciatica are as follows. All of these conditions canbe treated with Sciatica exercises and variations of them. The underlying conditions are also helpedby the following exercises.

Spinal disc herniation

In almost 90% of the cases that present with Sciatica are usually due to a disc herniation in the Spine. Theherniated disc puts pressure on one of the sacral or lumbar nerve roots causing a “pinched nerve” orSciatica. This kind of Sciatica can diminish spontaneously if the rip in the disc is rectified and the “pulposusextrusion” and swelling stop.

Lumbar spinal stenosis

In this condition a compression occurs in the lumbar region of the spine, because of the pressure thecauda equine (sciatic nerve roots) are affected and Sciatica pain begins to make itself known to you. Bonespurs, Spondylolisthesis, inflammation, or herniated disc, are all known to have caused spinal cordtightening. This in turn “pinches” and irritates the affected nerves in the spinal cord that further interlinkwith the main Sciatic nerve.

Pregnancy Induced Sciatica

Though this isn’t exactly common, Sciatica has been known to occur during pregnancy. Due to the size ofthe sciatic nerve, the weight of a fetus can sometimes press on the nerve when the mother is sitting down.This doesn’t directly harm the baby or the mother but the tingling, radiating pain and especially the loss ofsensation in the mother’s legs could be dangerous, as it can lead to loss of balance and falling. There is nogo to treatment for pregnancy induced Sciatica except very careful movements and extra caution whensitting or standing.

Sciatica Pain

Since Sciatica is a symptom itself, the best way to describe its onset is by the following indications.

Pain occurs like a radiating sensation along the pathway of the Sciatic nerve

Intense shooting pain can be felt in the buttocks and the lower back especially in lumbar stenosisand disc herniation

Numbness and a loss of sensation in foot and affected leg

Sciatica occurs in one side of the body mostly but if the pressure builds both sides of the body canbe affected

The pain can sometimes “radiate” above the knee but this is a rare occurrence

The most sever Sciatica can affect motor skills with increased difficulty in walking and diminishedcontrol over your leg

WHY EATING RIGHT MAKES A DIFFERENCE

Prostaglandins are the hormones that control the inflammatory responses of your body. Your body makesthem from fatty acids. The kind of prostaglandin (pro or anti-inflammatory) relies on the nature of fatty acidsconsumed by your body. Your diet can take a longer time to show results however coupled with Sciaticaexercises the healing process can speed up. Having more fiber, lean meat, less sugar and drinking plentyof water has shown quick improvements. More water reduces the friction between the discs and preventsthe inter-spinal fluid from drying up due to excessive stress. Eating water soluble fats regulate weight andprevent the muscles from being burdened by fat deposits that in turn affect the pressed nerve. Keeping ahealthy weight can prevent your lower back muscles specifically and your spine in general from facingsevere sciatic pain due to spondylosis, stenosis or disc herniation.

WHY SCIATICA EXERCISES HELP

Exercise routines that incorporate a combination of strengthening, stretching, and aerobic training are acritical component in sciatica pain management and recovery of the affected region. Consistent, moderatemovements encourage the exchange of fluids in the spinal discs and improve muscle strength. Both ofthese factors provide a better support for your back. This aids in a quick recovery from sciatica pain andmakes you less susceptible to any future pain episodes.

SCIATICA EXERCISES

Looking after your sciatica pain should be regarded as a part of your daily routine. If you don’t give the painthe necessary attention then the stiffness will only get worse. Remember, painkillers are NOT a cure, theyare not healing or promoting recovery of your condition. I’ll just be frank with you; Pain medication is simplytemporarily numbing the pain sensation and making it more bare-able. You deserve better than that.

Accompanied with proper sciatica exercises, you need to reduce, or completely eliminate your daily stress.Minimizing stress on your lower back goes a long way in aiding a quick recovery or at least betterfunctionality. Using suitable ergonomics while lifting, keeping upright posture (no slouching!), giving propersupport to your lower back when sitting (driving or working in front of a computer) and avoiding longperiods of standing or sitting to reduce stiffness are all part of the “Sciatica management program”. Doingone thing and ignoring another will produce no benefit. So do your regular Sciatica exercises but be veryconscious about the little things that can affect your back.

Strengthening Exercises

Many exercises can support and strengthen the spine and its supportive muscles, ligaments and tendons.When you are attempting exercises that are aimed at the alleviation of sciatic pain it is important to targetyour other muscle groups as well (apart from the lower back), like your abdominal region, buttocks and

your hip area. All of these muscles work as a unit that keeps the spine aligned and help relieve Sciatica.

Extensions: You can start this exercise by lying flat on your stomach while keeping your arms andlegs completely stretched out. Next you lift one arm and the opposite leg, remember to lift thesetogether. Lower arm and leg to the ground at the same time. Now, do this process on the other sideof your body. Doing a series of ten extensions, twice a day is usually adequate to stimulate theexchange of fluids in the spinal discs

Curl-ups: start by lying on yourback, keep your knees bent. Youcan either fold your arms acrossyour chest or can hold them at theback of your head (this givessupport to your neck). Now, curlupwards, lift your head andshoulders together, from theground, as a unit and hold thisposition for a minimum of threeseconds. Ideally curl ups can beincreased over a period of timebut before you can do twenty orthirty, start by doing ten at a time

Leg Raises: Whileperforming a legraise it is importantthat while you arelifting your leg yourabdominalmuscles aretightened. Start bylying on your backwith your handstucked behindyour head givingsupport. Now, witha tightenedabdomen raise one leg a few inches off the floor. Hold this pose for a minimum of two to fiveseconds and rest your leg back to the ground slowly. Repeat this exercise on both legs at least fiveto ten times

Stretching Exercises

Stretches are recommended by physicians and health experts because they pull the muscles out of thetightness and stiffness that has been caused by the recurrence of pain. Stretches restore the inherentflexibility and stability of your muscles.

Lower Back Stretch: There are a variety of modifications to the lower back stretch but dependingon your pain level and underlying condition different muscle groups can be targeted simultaneouslyin this stretch. A simpler variation starts by arching your back and bending forward to touch yourtoes. Naturally, not everyone can touch their toes depending on the severity of the pain. Try to reachas far as you can without causing stress to your lower back

Buttock Stretch: Start the stretch by lying flat on your back and hold your right leg behind thethighs firmly as you bring it up at a right angle. Keep your fingers locked to avoid a loosened holdduring the stretch. Next, take your left leg and position your ankle against your knee. Repeat thisstretch on the opposite side

Hamstrings Stretch: The hamstring stretch focuses on restoring the flexibility to the back of yourthigh (high affect one in Sciatica). For this stretch you need to rest the heel of your affected leg on aslightly elevated surface, like a step perhaps. It is essential for this stretch to keep your kneecompletely straight. Bend forward at the hips after resting your hands gently on your thigh. Do thisentire process very slowly to avoid any accidents. You may also use a variation of the exercise bylying on your back and using a towel or resistance band to further target your hamstring

Planking with the Plank 360

Planking is a form of isometricexercises that are a part of theSciatica exercise because of theeffectiveness they have for the pain.The principle behind these resistancebased exercise regimes is that sixty toseventy percent of your body weight isutilized to create a tension that makesthe muscles work from surface to adeeper level. Some of the variationsprovided by the Plank360 are…

The Front Plank

This variation of the plank allows youto target and strengthen you corewithout getting on the floor. If yoursciatica pain is intense you shoulddefinitely consider using the Plank360 to aid you in your recovery.

The Side Plank

The side plank allows you to target your oblique muscleswhich are often forgotten in most core workouts.Strengthening your entire core will aid in your recovery,and I highly suggest you incorporate this variation intoyour workout routine.

The Back Plank

This plank variation is highly beneficial to sciatica pain sufferers. Having the ability to strengthen you backmuscles without adding the pressure of exercising on thefloor is a great option.

This amazingly effective innovation called the Plank 360 is a wonderful solution for people suffering from Sciaticpain. Sciatic pain management exercises are demandingand traditional planking requires a lot of floor basedexercise that can cause you to have flare ups. Whereasthe necessary benefit of this device for you is that it allowsyou to strengthen and stretch your muscles completely offthe floor. The onset of sciatica causes difficulty in standingand sitting, so even while you are exercising, getting upand down on the floor can be a chore.

The plank 360 allows you to work all of your coremuscles without having to do different exercises thatcan be difficult or painful for you. This device worksbecause it has taken the usage of elastic resistance toanother level. Elastic resistance methods are oftenused in rehabilitation all around the world to improvemuscle strength and stability. Especially for peoplewith conditions that cause Sciatica.

Planking is generally highly effective but conductingthis exercise while dealing with lower back issues cancause pain and that in turn could lead to poor formwhich defeats the purpose of the exercise. Ineffectiveexercise of the supportive muscles also is counterproductive.

I don’t recommend traditional planking if you aresuffering from any debilitating back injury because of the high probability of causing you more pain. If yourmuscles are weak because of repeated Sciatica pain flare ups, then holding the proper plank form can bedifficult to accomplish.

Decide to purchase your plank 360 today so that you can begin to work you core off the floor, and begin toalleviate your pain.

Wishing You Health And Happiness

Dr. Todd Sheets

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Todd Sheets

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