Sciatica usually goes away on its own, although some types of activity might improve or worsen the pain. Low-impact aerobic activities like walking, specific strengthening exercises, and mild stretching are all workouts that can help with sciatica. However, high-impact sports such as jogging and aerobics, hamstring stretches, and other core-strengthening exercises might aggravate sciatica. You should consult your Red Bank board-certified physical medicine & rehabilitation physician to help you design an effective workout plan. They may create an exercise regimen tailored to your specific needs. Here are specific exercises to avoid if you have sciatic nerve discomfort:
- Bent over row: This weightlifting exercise works the back muscles. It may exert excess pressure on the sciatic nerve, especially if your back is rounded.
- Forward bends: Exercises that demand you to bend forward from the waist, such as the downward dog in yoga, should be avoided. This can cause back and sciatic nerve hyperextension.
- Seated hamstring stretch: People usually perform this stretch with one leg extended and the other bent. The sciatic nerve can be strained and injured as you lean forward to stretch the hamstring.
- Abdominal stretches: Abdominal stretches, such as the cat-cow and cobra postures in yoga, place pressure on the lower back. This might put a strain on the spine and aggravate sciatica.
- High-impact exercise: Exercises that involve strain on the hips and pelvis might worsen sciatica. Running, leaping, high-impact aerobics, and horseback riding should all be avoided.
- Leg circles: Exercises that require swinging your leg in a full circle can jar the hamstrings, exacerbating sciatica symptoms.
An overview of sciatica pain
Sciatica is defined as pain or feeling along your sciatic nerve. The sciatic nerve originates in the lumbar and sacral spines and runs through your hips, buttocks, and each leg. A bulging disc frequently causes sciatica. Sciatica can also be caused by compression, inflammation, or irritation of the sciatic nerve. Sciatica symptoms include shooting or scorching pain, tiredness, numbness, or tingling. Sciatica often impacts only one side of the body. Some activities may be challenging during a sciatica flare-up, but it is critical to keep active. High-impact sports, activities, and motions that strain the sciatic area should be avoided. Additionally, avoid any activity, movement, or posture that gives you pain.
What can you do to relieve sciatica pain when pregnant?
Even if some stretches or exercises are not allowed while pregnant, there are still safe sciatica treatments. Take a warm shower, use a heating pad, or utilize pregnancy-safe over-the-counter pain medicines.
Avoid exercises that cause discomfort or aggravate sciatica symptoms. Be patient with yourself and concentrate on activities that relieve pain while developing strength, mobility, and alignment. Also, maintain a nutritious diet, reduce stress, and get enough quality sleep to aid recovery. Acupuncture, massage, and chiropractic therapies are additional options. If your sciatic pain is severe or lasts more than a few weeks, consult a doctor or physical therapist. They can design a specific fitness program to help you relieve discomfort, gain strength, and improve your body mechanics. Call Downtown Pain Management or book your meeting online to determine which sciatica pain therapy works for you.