Sciatica (sciatica) is a painful condition when the sciatic nerve is compressed or irritated, causing pain in the legs, pelvis, and lower back. Exercise is a good way to maintain muscle strength and reduce sciatica pain. Although these exercises can be done at home, you should be supervised by a professional physical therapist to prevent injury and ensure proper exercise posture. Exercises to treat sciatica usually focus on strengthening your lower back, supporting your lower spine, and improving your flexibility and posture.
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Part 1 of 3: Doing Exercises
Step 1. Try the plank exercise
Many health professionals recommend core muscle exercises such as planks to help relieve pain. Strong core muscles will support and lighten your back. This exercise also keeps your pelvis straight, reducing nerve compression.
- Lie on your stomach on a soft surface, such as an exercise mat. Position yourself so that your forearms and toes are supporting your body. Both elbows should be straight under the shoulders. Make a double chin and keep your shoulder blades and back straight so that your spine is properly aligned.
- Tighten your abdomen as if you were being hit in the stomach. Tuck your pelvis down and squeeze your glutes so that your entire body is firmly in a straight line. Try to make the body position as long and solid as possible from the crown to the heel of your feet
- Hold this position for 10 seconds or until you start to wobble. Breathe normally during the exercise. Do 3 sets with 30 seconds of rest. Gradually increase the length of the exercise, until you reach 30 seconds with good posture.
Step 2. Do a side plank to work the oblique muscles
These muscles protect the spine against sudden twisting movements and provide extra support for the back.
- Start by lying on your side on a soft surface, such as an exercise mat.
- Lift your body by placing your weight on your left elbow and the outside of your left leg. Your left shoulder should be straight under your left elbow.
- Maintain an upright posture as if standing tall. Look straight ahead, tighten your abdomen, keep your shoulders back and down, and squeeze your buttocks.
- You should maintain this position for 10 seconds while continuing to work your left oblique muscle (the muscle on the side of your stomach).
- This exercise is quite challenging. If you're having a hard time, try rocking your legs for extra support, or doing the exercise by lowering your knees
- Do 3 sets of 10 seconds. Gradually increase the time until it reaches 30 seconds with the right posture. Switch sides, then repeat.
Step 3. Perform the leg lift lying down
Leg lift exercises will strengthen the lower abdominal muscles, and relieve tension from the lower back and sciatic nerve.
- Start by lying on your back on an exercise mat or carpet. Press your lower back down toward the floor and pull your belly button in toward the floor.
- The pelvis must be aligned properly so that the exercise is performed correctly and does not result in injury. You may be required to place your hands under your lower back for support, or bend your knees slightly.
- Keeping your legs straight (if you can), slowly raise your legs while keeping your knees straight. Hold for 5 seconds, and return to the starting posture.
- Then, do the same with the right leg. Repeat five times in turns, or as many times as you can.
Step 4. Try the bridge posture exercise
This exercise will strengthen the backs of your legs, buttocks, and lower back.
- Lie on your back on the floor and bend your knees and keep your feet flat on the floor.
- Then, press up using your buttocks while keeping your back straight. Your body will form a straight line that goes from your knees to your head.
- Hold for 5-10 seconds, and relax. Repeat this exercise 5 times, if you can.
Step 5. Try the curl up exercise
This exercise is similar to a regular crush. This exercise strengthens the upper abdominal and rectus muscles to relieve pressure from the lower back.
- Start by lying on your back on a mat or carpet. Fold your arms across in front of your chest.
- Roll up and lift your head off the floor, followed by your shoulders. You should feel all of your core tightening and exercising.
- Hold this position for 2-4 seconds or as long as you can. Slowly lower your shoulders and lower your head back to the starting position.
- Continue this exercise until you can do 2 sets of 10 curls.
Part 2 of 3: Stretching
Step 1. Stretch your hamstrings
Standing hamstring stretching exercises can help treat sciatica pain by stretching and lengthening the hamstring (back of the thigh) muscles.
- Stand in front of a short table or sturdy box. Place one heel on a table or box while standing straight and brace your feet. Toes pointing up.
- Bend your pelvis slowly, and keep your back straight. Try to touch your toes as far as possible until you feel a stretch in the hamstring muscles. If you can't touch the tips of your toes, rest your hands on your shins or knees so you're in a more comfortable position.
- Hold the stretch for 20-30 seconds, then lower your legs back to the floor. Repeat this stretch 2-3 times for each leg.
Step 2. Perform back flexion
Tightening and bending the back forward can relieve pain from sciatica. This exercise relieves irritation or impact on the nerves.
- Start by lying on your back on a mat or carpet. Bend both knees while raising them toward your chest.
- You will feel a light stretch in your lower back. Hold both knees in a stretch position that feels light, but comfortable in the lower back.
- Hold your stretch for 30 seconds, repeat 4-6 times.
Step 3. Try the child's posture
Although this posture is often practiced in yoga, children's postures can relieve sciatic pain through comfortable forward stretches.
- Sit on both knees on a mat or rug. Lower your forehead to the floor and rest your head comfortably.
- Stretch your arms out in front of you and above your head and let them relax. Your palms face down.
- Hold this position for 30 seconds and repeat 4-6 times as many times as you can.
Step 4. Stretch the piriformis muscle
The piriformis stretch can help relax and increase the flexibility of your piriformis muscle thereby reducing pressure on the sciatic nerve below. The piriformis muscle is important to stretch because although it is very small and deep, it leads directly to the sciatic nerve. Increased tension in this muscle will result in compression of the sciatic nerve (most likely to the entire leg).
- Lie on your back on a mat or carpet. Bend your knees at a 90 degree angle and your feet touch the floor.
- Place your left knee on top of your right knee. Your feet should form a figure four. The outside of the left knee should rest comfortably on the thigh of the right leg.
- Grasp your right back and slowly pull your thighs forward. You will feel a deep stretch in the left buttock muscles. If so, your piriformis muscle is being stretched.
- Keep your buttocks on the floor and hold the position for 30 seconds. People over 40 should hold the position for 60 seconds.
- Switch legs and repeat 2-3 times per leg.
Part 3 of 3: Changing Your Lifestyle to Control Your Sciatica
Step 1. Stay active
Even if you feel like taking a break and taking a break from physical activity, research shows that resting and reducing activity is counterproductive to sciatic control.
- The USDA (US health agency) generally recommends 150 minutes or 2.5 hours of physical activity or cardio exercise each week, divided into 30 minutes 5 days a week.
- If you're not currently training, just starting out, or aren't meeting your 150-minute quota each week, start slowly. Start at 60 minutes per week and then gradually increase the time until you reach your goal.
- Exercises with a higher intensity and level of impact (such as running) may not be suitable for your condition. However, walking or water aerobics may be lighter and more comfortable for you.
Step 2. Use hot and cold packs
People with sciatica and other muscle pains can use a combination of hot and cold pack compressions to relieve pain.
- Start by cooling sore muscles and joints using an ice pack. This will reduce inflammation which is the main cause of irritation of the sciatic nerve. Apply an ice pack for 20 minutes several times a day. Make sure the ice pack is wrapped in a towel first.
- Apply heat pack after using ice pack. Use several times a day.
- We recommend that you use the hot and cold fitting alternately. If you are exercising, stretching or strengthening exercises, it is best to start with a cold pack to prevent inflammation and then use heat to relieve pain.
Step 3. Use a commercial pain reliever
There are several drug options for sciatic pain. These medications will help you stay active, stretch and strengthen your muscles to help relieve pain in the long run.
- Although the pain caused by sciatica is quite intense, try using commercial drugs to relieve it. If it works, you don't need to use narcotics or opioid drugs.
- Try: paracetamol and NSAIDs for pain relief. Make sure you read the dosage and instructions for use on the packaging. In addition, always ask your doctor first before using commercial drugs.
- If the pain is uncontrollable with these medications, talk to your doctor about prescription drug options to help with pain relief.
Step 4. Be careful when lifting heavy objects
If you are lifting something, consider the weight that will be lifted. Do not lift items that hurt your back or cause irritation and pain.
- If you have to lift something heavy, use the right posture: bend your knees as if you were sitting in a chair, and use your hips, letting your leg muscles lift instead of your back.
- Do not drag heavy objects or boxes across the floor. Better, just push slowly.
- Advise your pain to coworkers and family members. Ask for light work or help when you have to lift heavy objects.
Step 5. Maintain good posture
Maintain correct posture while standing, sitting, or even sleeping. This will ensure that your condition is not aggravated by your posture.
- When standing, try to keep your shoulders pulled back, but relaxed. Lift your head up high as if a string was threaded in the middle of your head and pulling you up. Slightly tighten your abs and spread your weight over both legs evenly.
- Sit with your back straight and use a pillow to support your lower back and keep your feet on the floor. As with the standing posture, try to keep both shoulders pulled back and relaxed.
- When sleeping, make sure your mattress is firm and spreads your body weight evenly, while supporting your back in a straight position.
Step 6. Make an appointment with a physical therapist
Sometimes, sciatica pain cannot be controlled with home exercises and commercial medications. See a physical therapist to try a more intensive therapy program.
- A physical therapist is a healthcare professional who can help you manage sciatica pain by helping you stretch and strengthen the muscles that affect sciatica pain.
- Get a referral from your primary doctor or search the internet for a physical therapist in your area. Many therapists specialize in various types of injury and pain control. Sciatica is quite common and most experienced therapists treat this condition.
