EXERCISE: Sciatic Pain

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Good Morning!

 

Sciatic Pain

 

Sciatic pain is generally the result of pressure on the

sciatic nerve. When an intervertebral disc presses on the

nerve as it leaves the spine it causes pain and often numbness

along the route of the nerve which travels down the buttock,

down the thigh and sometimes down into the lower leg. This

can result in a feeling of weakness as well. This is sometimes

caused by a disc prolapse or " slipped disc " . Since sciatic pain

can be the result of a disc prolapse, it is the prolapse that

we need to understand. The prolapse is most often the result

of a harmful habit or pattern of bending and putting stress on

the spine. A herniated disc in the back, spinal stenosis and

piriformis syndrome are also medical disorders that can cause

sciatica.

 

Stretching a sore back will actually enhance the healing process.

One good stretch for lower back pain is to gently bring your knees

up to your chest. Once there, put a little pressure on your knees.

Stretch, then relax. Repeat. Stretching will help the muscle calm

down sooner than just waiting for it to calm down on its own.

 

Stabilizing exercises are also best for strengthening the back.

The most important aspect is sensing and controlling motion in the

spine. Once learned, the body can eventually take over and do this

without the level of concentration it takes early on.

 

Exercise 1.

In a standing position, cross right ankle over left knee. Now slowly

bend your standing leg. Sit back in the position so you feel a stretch

in the buttocks. To increase this stretch, use one hand and gently evert

your foot by simple pulling the toes toward you. Keep the foot on the

knee. Make sure you sit back into the buttocks in this sitting position.

Switch legs.

 

Exercise 2.

Laying on the floor with knees bent, arms at sides, tighten abdomen and

slowly raise alternate legs 3-4 inches from the floor. With the arms,

lower the opposite arm over the head.

 

Exercise 3.

Laying on the floor with knees bent, bridge upward, slowly raising the

buttocks from the floor. These should all be performed with a rigid trunk.

The pelvic tilt will be used to find the most comfortable position for the

low back.

 

Exercise 4.

This same pelvic position is maintained while performing stabilizing

exercises from the prone (on the stomach) position:

With elbows bent and hands under the shoulders, raise one leg 2 to 3

inches from the floor. With elbows straight and arms stretched about

the head, raise an arm and the opposite leg 2 to 3 inches off the floor.

Similar exercises can be done on hands and knees, raising the arms and

legs only as high as can be controlled, maintaining a stable trunk

and avoiding any twisting or sagging.

Raise one leg behind with the knee slightly bent and no arch in the

back or neck. Raise one leg with the opposite arm with the knee slightly

bent and no arch in the back or neck.

 

 

Andrew Pacholyk, LMT, MT-BC, CA

Peacefulmind.com

Alternative medicine and therapies

for healing mind, body & spirit!