Exercise: Sciatic Pain

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Good Morning!

 

Exercise: 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.

 

A variation on this exercise is to lay on your back and gently bring

one knee up to the chest. Keep the opposite leg elongated along the

floor. Keep the energy of that foot moving out through the foot.

Squeeze and hold the knee to the chest. You can make small circles

with the knee. Pull your abs in and slowly lower the knee. Switch

sides.

 

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, feet on the floor, 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.

 

Exercise variation 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, MS, L.Ac.

Peacefulmind.com

Alternative medicine and therapies

for healing mind, body & spirit!