The key to curing sciatica pain is though regular exercises. Going for a walk in the evening and stretching the affected leg will gradually help to reduce your sciatic nerve pain. Sciatic pain usually occurs in the lower back, running down through one of the buttocks and then usually affects different parts of the leg depending on where in the spine the nerve has been injured or irritated.
You may even feel numbness in your leg and/or in your foot/toes as your sciatica nerve has been irritated.
Learn more about Stop Sciatica 7 Days 8 Minutes
Exercise 3:
1) Both the above exercises move the spine in one direction but as with everything there must be balance. This exercise is very simple and straight forward. Standing up straight with feet shoulder width apart and knees slightly bent place each hand on the hip on the the same side as that hand and then gently lean backwards from the waist.
2) Very little bending will be needed to feel the stretch and you should not go beyond what causes only very mild discomfort. You do not need to hold the stretch and can slowly straighten up again.
3)This should all be done in a slow controlled manner without any bouncing motion and without overdoing it. 10 reps is enough to start with and when this becomes easy then after a short break another set of 10 can be done.
Exercise 4:
1) A variation of exercise 3 is the Dorsal Raise. For this exercise you lie on the floor flat on your stomach and with your arms out in front of you bent at the elbow almost as if you were going to go to sleep with your head lying on your hands.
2) With your head looking towards the floor use your hands and forearms to help push your upper body up from the floor while keeping your hips in contact with the floor. This ensures your are bending from the waist and getting all the benefit in your lower back muscles around the spine.
3) This is a slow controlled stretch and should not go beyond the point where you feel mild discomfort. Once you have reached that point then slowly lower your upper body back to the floor before repeating the exercise.
Try 10 reps of this at first and then gradually add in another set or two when this becomes too easy. It must be emphasised that this is a stretch that should not be done when the sciatica is in the acute (most painful) phase as it would then be more likely to only further irritate the already inflamed back muscles.
Once sciatica strikes the natural response is to not do whatever caused the most recent flare up and that usually involves any sort of bending from the waist. The effects of that are two-fold, you lose flexibility as you are no longer using certain muscles and when you do need to bend over for whatever reason you are then more likely to trigger a further sciatic episode as the muscles are now unused to that sort of motion.
These negative side effects are both avoidable simply by doing the exercises outlined above. They are not very time consuming and can be done in the comfort of your own home.
If any one exercise is proving painful then take a break from it for a while and try a different one that causes less irritation. The path to recovery can be very slow and the temptation is to try to get back to the same level of fitness you had before your most recent sciatic attack in the fastest time possible.
You must resist that temptation as you leave yourself open to the one step forward, two steps back scenario where you actually cause your recovery to take longer simply by trying to do too much too early.
You really have to pace yourself and remember that you only have the one back and it needs to last you a lifetime. You will get most if not all of your fitness back but it will take time as the nerve typically takes a lot longer to repair than muscle tissue and the last thing you need to do is trigger a fresh episode by overdoing things in the rush back to full fitness.
If your doctor feels you are up to it then a good suggestion is to consider enrolling at your local gym or health club for a session of Pilates as this is very low impact and targets all the core muscles that support the back and spine. As before, take things very easy initially and build up from there.
For more information check Stop Sciatica 7 Days 8 Minutes
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