Archive for the ‘sciatica exercises’ Category
What exercises should I do and what exercises should I avoid to help this along? I got me an exercise ball and I’m doing things like bridges and crunches and walking the ball. I heard that aerobic exercise will also help. My L4/L5 disc is pressing on my sciatic nerve and that is what is causing the pain. Should I avoid running because it will create pressure on the bulging disc, discouraging it from resorption? Or should I stick to things like swimming, biking, and elliptical?
I also love weight lifting can I lift weights, or should I avoid that until my back is healed? It’s quite annoying because I want to do more intense exercise and get in good shape but I’m limited in which exercises I can do because of the back and leg pain. It makes me tire quicker and makes me feel old 
It will take FOREVER. If you know that you have issues with bulging discs, WHY are you even lifting? Seriously, anything that requires you to place any kind of stress on your lower back will irritate a very important nerve and if you do not see a doctor or physical therapist to advise you as to what stretches and easy exercises to you, you can and will permanently damage the nerve, not to mention the L4/L5 disc that is already apparently compromised.
So, I have left sided Sciatica affecting the buttock, the side of my thight, rear of my knee, the top of my calf and pins and needles in the foot. I’m on a waiting list for physiotherapy however the pain is getting worse, pain killers don’t help, even those that were prescribes so I need help until the physio starts.
Any suggestions!?
You need to free up muscles to get rid of the pain, not exercise them. You get your sciatic pain when your lower back muscles are tight for they can press against the nerves, including the sciatic, going to your legs to cause the pains in them. To get rid of the sciatic pain you have to free up your back muscles to get the pressure off the nerves and here’s how to do that:
Back:
(do from a sitting position)
Place your left hand on your left leg next to your body. Place your right hand over your left shoulder, fingers over the back and the palm in the front and firmly pull down on them and hold. After 30 seconds slowly lower your body forward and to the outside of your left leg, keeping your left arm fairly straight as you do. When you reach your lap remain there for another 10 seconds, release the pressure but rest there for another 30 seconds. Then reverse your hand positions and do your right side. Repeat if any pain seems left over.
For best results relax your body first by taking a deep breath and exhaling then remain this relaxed.
I haven’t been to the dr. yet but from what I read online I suffer from sciatica…it comes and goes…I am about 30 pounds overweight and want to join a gym…I keep thinking if I take the weight off it will make my sciatica better, but I’m also afraid I will aggravate it by joining a gym…what should I do?
Yes, it is ok to exercise, but be gentle and listen to your body. Start slowly. Do not try to lift heavy weights. If you do strength training, make sure you use correct form – talk to a trainer at the gym. Focus on aerobic exercise that does not aggravate pain.
And check here. I treat may sciatica with the "tennis ball" treatment, and as weird as it sounds, it works.
http://www.livestrong.com/article/100932-tennis-ball-therapy-sciatica/
http://www.triggerpointbook.com/backpain.htm
http://www.medicinenet.com/sciatica/article.htm
have had some pretty horrible sciatica pain for abou 6 weeks now, I use Ice and advil, the pain isnt as severe the last couple of days. I want to exercise but should I use an elliptical trainer?
As far as exercise goes with sciatica, exercise usually is better than rest for healing. Make sure you are stretching properly beforehand and try to take it easy to see if you are aggravating the sciatic nerve or not.
The elliptical machine is low-impact and should not make your sciatic pain worse, but take it easy at first to make sure.
Are there any particularly good exercises for relieving sciatica? I think there may be a muscle imbalance involved in my case. A video would be helpful, if possible.
Exercises for relieving sciatica can often be very effective when the cause is related to a muscle imbalance, as it very often is. If you learn about and begin to work on correcting any muscle imbalances, improvement can begin very quickly and sciatic pain can sometimes be eliminated within a few weeks. I have added the URL in the resources box for a good video showing a very effective exercise for sciatica
like Running/jogging Swimming? Until you had recovered.
Most doctors will give you a list of stretches to do to help the pain of sciatia. It can take a long time for the pain to go away. You may have to alter your daily exercise until the flare up is over. Most doctors recommend you to continue to exercise after you feel better.
I was told for my sever back pain to get an exercise ball to relieve the pressure on my back and legs. What are some exercises I can do?
I just enjoy sitting on it. It real does help with the sciatica. I’m 4 weeks postpartum and I still sit on it to help with the back pain. I also heard it helps burn calories.
Spondylolisthesis is slippage in the spine causing walking problems and sciatica. I swim but it is not enough, maybe because I cannot do it enough. Any suggestions would be helpful. thank you.
Thank you Curt. I didn’t ask for a trainer only some lay suggestions for exercises, maybe from someone a bit familiar with back issues.
Strengthen your core muscles. If you can find a Pilates instructor who is knowledgeable about spondylolisthesis, that would be good.
Find a Chiropractor who is knowledgeable about spondylolisthesis. In some cases (like mine), it can help a lot. In other cases, or if the chiro does not know what he or she is doing, they can make things worse.
Go to an Orthopedist and get x-rayed and evaluated. The ortho can then send you to physical therapy where they can give you just the right exercises for your specific case.
I’m working in the bush since years but this time my back hurts really bad. Anyone got good stretching exercises links or something to suggest?
Thank you so much!
I’m 27 years old
This is what works for me:
Sit on the floor, bend your knees (kind of like you are going to sit cross legged but don’t cross your feet) and put the bottom of your feet together, with your hands, slowly pull your feet (together) towards your crotch, then slowly bend your upper body forward and hold for a few seconds. You’ll feel a little pull while doing this. Release, bend again. Hold. Repeat this about 5-10 times. I suffer from Sciatic periodically and this has always helped me.
Is there any exercises that will help?
Doing the right stretches will often relieve you of this pain IF it is based mostly on soft tissue being hypertonic (contracted too firmly).
However, sometimes sciatica is actually "radiculopathy", which is a pinching of the nerve at or near it’s root coming out of the spinal column.
A visit to a well-respected Chiropractor will help you discover if this is a soft tissue problem or a joint problem.
Once you are cleared from this being joint related, there are some really good stretches you can do to release the muscles that the sciatic nerve passes through.
Oh, and sit down as little as possible and start walking more. When you get tired, lie down flat. Sitting is a strain on the human body and can often cause sciatica over time.
G.Thomas, RN (retired)
Licensed Massage Therapist
Certified Neuromuscular Massage Therapist
