“What's the best exercise for sciatica?”
I have sciatica and want to treat it. What's the best exercise for sciatica?
3 Answers
Hello. Thanks for sharing your question and sorry to hear about your sciatica woes. I also appreciate your giving me an opportunity to share my thoughts, tips and suggestions with you. Sciatica is a condition that brings about pain in the buttocks or affected leg, ‘electrical shocks’ down an affected leg, or a feeling of numbness and tingling into an affected leg. This occurs when the Sciatic nerve (a relatively large electrical wire that leaves the spine at 4 different levels and joins together to run down the legs; transmitting feelings of sensation and coordinating the muscles of the entire leg (to the toes).
When utilizing ‘exercise’ as an effective modality in overcoming (treating, healing, alleviating the symptoms) Sciatica, it is first important to let the acute problem calm down. That is, the inflammation that is causing the nerve irritation. In your case, I am not sure how it began, how often it rears its angry head, and for how long it has been angry. Generally, 2-3 weeks after the feelings begin, it is time to start ‘exercising’ (before that, rest, ice/warmth, anti-inflammatories if OK’d by your doc, and topicals are indicated). I am a big believer in a step-wise approach to exercise and ‘recovery’: range of motion activities for the lower back and hip, followed by activities to activate the muscles around the lower back and abdomen, and then strengthening and conditioning exercises for the core (lower back muscles, pelvic floor muscles, and abdominal muscles). This link (https://www.pop-doc.com/browse.cgi?category1=Lower%20Back) can give you guidance and action items to help you on your way. Feel free to show them to your doctor prior to beginning them. If done in step-wise fashion and over a 2-6 week period (and then every few days, forever), you may be able to lessen the occurrence rate and severity of Sciatica.
I hope this helps.
David T. Neuman, MD FAAOS
When utilizing ‘exercise’ as an effective modality in overcoming (treating, healing, alleviating the symptoms) Sciatica, it is first important to let the acute problem calm down. That is, the inflammation that is causing the nerve irritation. In your case, I am not sure how it began, how often it rears its angry head, and for how long it has been angry. Generally, 2-3 weeks after the feelings begin, it is time to start ‘exercising’ (before that, rest, ice/warmth, anti-inflammatories if OK’d by your doc, and topicals are indicated). I am a big believer in a step-wise approach to exercise and ‘recovery’: range of motion activities for the lower back and hip, followed by activities to activate the muscles around the lower back and abdomen, and then strengthening and conditioning exercises for the core (lower back muscles, pelvic floor muscles, and abdominal muscles). This link (https://www.pop-doc.com/browse.cgi?category1=Lower%20Back) can give you guidance and action items to help you on your way. Feel free to show them to your doctor prior to beginning them. If done in step-wise fashion and over a 2-6 week period (and then every few days, forever), you may be able to lessen the occurrence rate and severity of Sciatica.
I hope this helps.
David T. Neuman, MD FAAOS
First, get it evaluated by a therapist/orthopedic doctor. More than exercise pain management is first then stretching followed by exercises. Low back and hamstrings stretching followed by other lower exercise stretching are the key.
Regards,
Dr. Ramky Kavaserry, DPT
Regards,
Dr. Ramky Kavaserry, DPT
Look up sciatic nerve glide exercise and figure 4/piriformis stretch. These are preliminary exercises you can do but I would encourage you to come into a physical therapist for a more formal evaluation.
