Exercises for Sciatica Nerve Pain
Is pain in your lower back and leg slowing you down and making your life irritable? Parkway Back & Foot Clinic has some suggestions.
Is walking good for Sciatica nerve pain?
Walking can relieve your sciatic pain by releasing pain-fighting endorphins and reducing inflammation. On the other hand, poor walking form may aggravate your sciatica symptoms. Here are a couple of tips for walking correctly:
Shorten your stride to protect your sciatic nerve - Long strides can irritate your sciatic nerve by compressing your lumbar discs. Land between your midfoot and heel, then gently roll onto your toes and push off into the next stride. This will naturally shorten your strides because it’s difficult to roll your foot when it’s far from your body. Walk at a slower pace where you can hold a conversation while walking.
Engage your core muscles to support your spine
Actively engaging your abdominal muscles protects your sciatic nerve roots by minimizing pressure on your spine.
Stand upright. Keep your head and shoulders tall and focus on a spot in the distance. Pull in your stomach slightly toward your body for the duration of your walk. Take deep breaths and keep a comfortable pace, otherwise you’ll find it challenging to engage your abdominal muscles for your entire walk.
If walking isn’t for you then you could try one of these forms of exercise:
Water Aquatics Therapy
Active water therapy exercises for back pain are diverse and should be tailored to the individual and his or her specific condition. Exercises range from simple routines performed in a shallow pool to conditioning using underwater treadmills and other high-tech equipment. These exercises also serve to condition and strengthen muscles to help avoid future recurrences of back pain.
A stationary exercise bike is a familiar piece of cardiovascular equipment that is generally easy to use. Bikes provide a no-impact aerobic workout that can strengthen and tone the muscles of the legs and buttocks.
There are two main types of exercise bikes: upright and recumbent. An upright exercise bike looks like a regular road bike, with a vertical orientation and handlebars out front. On a recumbent bike, the rider is seated against a backrest, with legs out in front. The selection is a matter of personal preference. For back pain patients it may depend on comfort while in a leaning forward position sitting on an upright stationary bike, or in a reclining position on a recumbent bike.
You may want to consult with a professional and Dr. McHardy, chiropractor at Parkway Back & Pain Clinic would be happy to have a FREE consult with you to find out what the best course of treatment for sciatic would be. They are a full-service pain management clinic.