3 Sciatica Exercises for Pain Management

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Sciatic nerve pain and poor posture can make your life unbearable. There are several options for sciatica pain relief; it can be managed with sciatica home treatments, such as hot and cold therapy and exercise.However, the best way to avoid this condition is to make low back strengthening exercises for sciatica a part of your daily regime. Weak lower abdominal muscles are one of the biggest causes of sciatica and chronic back pain.

Your core, when properly strengthened, includes not only your back muscles but your abdominals and obliques as well. When you exercise to make these muscles stronger, your support system is made stronger and you stand taller and don’t experience sciatic nerve pain performing daily activities. While many people focus on strengthening their abs, most neglect to perform back strengthening exercises for sciatica.

Below are simple sciatica exercises that will help you strengthen all of those back muscles, including those in your lower back that we have the most problems with. Remember to always tighten your pelvic floor and lower abdominal before starting any exercises for sciatica. Keep them contracted during each exercise.

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Low back strengthening exercise

For your lower back try this low back strengthening exercise – Contract your abs tightly for as long as you can without losing focus. Continue to breathe while holding them tight. You can do this back strengthening exercise for sciatica anywhere, anytime, in any position. Even while just sitting at work at your desk, or at home watching T.V.! Doing this maintains the normal spinal curve in your back, as well as strengthens your core, and even tightens those abs!

Bridge exercise

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For your upper back and total core strengthening – Try the Bridge! Lying flat on your back, keeping feet flat on the floor and knees as 90-degree angles, slowly and steadily lift your buttocks up off the floor, keeping your abs tightly contracted. Don’t go too high, just a little bit. Hold for 5 counts. Then slowly lower hips to the floor, and repeat 5 more times.

Stand tall

For your middle back – Stand tall. Draw your shoulders back and down, squeezing your shoulder blades together tightly. This contracts the muscles down your middle back. Repeat a few times until your muscles feel fatigued.

The plank

plank-for-back-painFor a total back strengthening exercise for sciatica, try the plank. The plank is a yoga move involving your entire body. Stretch out on the floor face down, and raise up on your elbows and toes. Breathing deeply and evenly, hold the position. Keep your neck straight and your eyes on the floor, and don’t let your back dip in the middle. The goal is to create a straight spine from bottom to top and hold the position for as long as you can. ThLis is a supreme back strengthening exercise for sciatica that again, you can do just about anywhere. If it is too much for you, modify it by lowering your knees and holding the position that way.

Summary

The key to treating this condition, the key to all alternative remedies for sciatica is exercise. Pain management is necessary, but even so, the patient is advised to maintain a healthy sciatica exercise program.

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