Sciatica Exercise

There are quite a few cases in which doctors will go ahead and prescribe a controlled and progressive treatment regime which involves sciatica exercises and diet. The objective of the program prescribed will be to root out the underlying cause of the sciatic pain. The exercises which are prescribed will serve two main purposes which include shot term conditioning of the affected area as well as to eliminate further instances of this type of pain.

The best way to get the right exercises is to get in touch with your nearest professional. You can contact a chiropractor, physical therapist, PM&R or an ATC who specializes in spinal problems. These professionals will start by first trying to determine the root of the issue prior to designing a viable exercise program. It is however advised that you start any exercise regime with low intensity in order to avoid injuries.

Hamstring Stretches

Regardless of what is causing the pain you can definitely benefit from a combo of good diet and sciatica exercise which should include hamstring strengthening and stretching. For people who have yet to consult a doctor it would still be a good idea to perform hamstring stretching exercises which helps to reduce the sciatic pain. The hamstrings are imperative to balance and take a lot of the load off your back, exercises such as bending to touch your toes, lunges and leg curs are great hamstring exercises.

Build a Strong Core

Many people experience sciatica like symptoms because they have weak cores. If you have a strong core it helps to take a lot of stress off your back which can ease the pain. Some good core strengthening exercises include crunches, leg lifts, and dead lifts. However you need to pay special attention to your form and consider preforming any sciatica exercise under the professional watch of a trainer.

Sciatica pain, also called pinched nerve is a very tricky condition and caution should be observed when starting sciatica stretches. While the most common reasons include a slipped disc, a fractured vertebrae, etc. there may be many other non-spinal issues which are causing the pain. Issues such as weak hamstrings or an injured core can also cause your sciatic nerve to send pain signals to your brain.

While there are probably a hundred different sciatica stretches which can be performed it is important to understand that too much or even the wrong exercise can make the pain worse, this is why you need to be careful about what you do.

Depending upon the pain you are dealing with you might also want to start off with some warm up exercises prior to starting your stretching exercises. If you cannot warm up you could use a hot water bottle as a source of heat for the affected area which increases your flexibility. You should however keep the heat source, i.e. the heat pad or the hot water bottle, on the affected area for around 20 minutes.

Back Stretches for Sciatica

Before you perform any back stretching exercises such as touching your toes or bending backwards, as a person suffering from sciatica you need to be very careful with your form. If you haven’t been exercising on a regular basis, make sure you have your form right before you increase your intensity; using a mirror or asking a friend to observe and correct you will help. You surely do not want to be touching your toes with your back bent at an angle which might cause more pain.

Leg Stretches for Sciatica

Since most sciatica pain can reach far down your thighs it is important to do a few simple leg stretching exercises. The important thing here is you shouldn’t over exert yourself and you should always make sure that your back is not hunched or bent at an odd angle. Some of the best exercises include touching your toes while sitting, left lifts etc.

If the source of your pain is a chronic condition such as arthritis it is important to first consult a doctor prior to doing any sciatica stretches.

There are many courses available today for sciatica treatments and for many complete recovery can be found through sciatica home treatment. Healing times can vary anywhere from just a few days to a few weeks depending on the underlying causes; complete recovery can take up to 12 weeks.

On the other hand, those who are experiencing frequent flare ups should definitely consider visiting their doctor or medical professional as the pain could be caused by an underlying condition which if not attended to could become worse.

A fair number of sciatica pain sufferers will find acceptable relief by combining pain management therapy with a good exercise routine. However, for those who feel this course of action is not working for them, a visit to your medical practitioner is in order.

Two options for sciatica home treatment that help many find immediate relief is hot/cold therapy and a regimen of anti-inflammatory pain medications.

Heat and Ice

If you are experiencing sciatica pain, one of the best home treatments is to use a combination of heat and ice. Hot and cold therapy works great when it comes to reducing inflammation and relieving pain in your lower back and legs, especially during the initial onset of the pain.

Cold therapy is recommended during the first 24-48 hours of sciatica pain as the cold helps to reduce the inflammation that is actually creating the pain sensations. You can start by applying a cold pack to the affected area for 10 minutes on and 10 minutes off, repeating 3-4 times.

Once the inflammation has been reduced, heat therapy will help to dilate the blood vessels, increasing the blood flow to the affected area which in turn promotes faster healing; additionally heat will relax the muscles and ease the soreness.

Anti-Inflammatory Pain medication

If you find that hot and cold therapy is not working for you, or to use in conjunction with a routine of sciatica stretches, over the counter anti-inflammatory medications such as ibuprofen, naproxen or aspirin has been beneficial for many people seeking home sciatica treatment options.

If you are not experiencing a reduction in the pain after a week or two at most, you had best plan on consulting your doctor or medical specialist; they may prescribe more potent prescription medications such as Celebrex or Bextra to get you over the hump and on the way to recovery.

Epidural Steroid Shots for Sciatica

Although this is not a sciatica home treatment, in severe cases where your sciatica pain is negatively affecting your quality of life and daily routine, epidural steroid shots is an option as steroids are highly effective at reducing inflammation quickly. This would hopefully enable you to continue with sciatica home treatment.

Be cautioned though, the overall effect of this treatment is temporary and does not work for everyone. Given the potential negative effects of steroids on your body, this treatment option should not be taken lightly. However it may give you the edge you’re seeking to continue a regimen of sciatica home treatment.

When searching for information on what causes Sciatica, one finds that there are actually a number of sciatica causes of which lumbar spinal stenosis is found to be a common cause. In this instance, the symptoms of Sciatica are brought on by the compression of the Sciatic nerve and is found most commonly in people over the age of sixty, though not exclusively.

Lumbar spinal stenosis is a degenerative disorder which means that it has a lot to do with the ageing of a person’s body; this may be a result of either an overgrowth of the soft tissue or enlarged facet joints. The bulging disc is what actually pinches the roots of the nerve which flow out from the spine and down into the pelvis and legs; it is the irritation to the nerve which causes the pain of Sciatica.

Spondylolisthesis is another common cause of Sciatica. This condition is caused by the slipping of the vertebra over to the adjoining one. When the vertebra is dislocated it causes the spinal nerve to compress which is almost always the Sciatic nerve, again bringing on the pain of Sciatica. This is a condition that starts out at birth and develops through childhood and is most often triggered by stress and trauma.

There are many other causes of Sciatica which includes Piriformis syndrome which is a result of the Sciatic nerve being compressed by the Piriformis muscle. Anytime the muscle compresses or pinches the nerve it can lead to excruciating pain. However, many believe that this isn’t a true Sciatica symptom, but for those who suffer from Piriformis syndrome it is all the same – the Sciatic nerve is inflamed due to irritation and the pain is unbearable.

Spinal tumors may also cause the pain of Sciatica; however spinal tumors are rare. For tumors that develop in the lumbar region, the increasing size of the tumor over a period of years will begin to place pressure on the nerve and once again, irritation brings on inflammation which triggers the pain we have all come to know as Sciatica.

If you think that you have any one of these Sciatica symptoms it may be a good idea to consult with your doctor or medical specialist. They will need to run a number of tests in order to discern exactly what is causing the Sciatica pain, however the more information you have on your specific condition, the more targeted the treatment will be.

In the interim, one of the best ways to deal with the crippling pain is hot/cold therapy. Try to place something warm such as a hot pad on your back or the back of your leg, alternating with cold packs and this should help in soothing the pain.

The Diagnosis and Prescribed Treatment

In the majority of cases where a person is diagnosed with sciatica pain, their doctor will prescribe a controlled and progressive sciatica exercises regimen. There are two goals your doctor will be aiming for.

The first will be a very controlled sciatica pain exercises program targeted at reducing the pain in as short a time as possible.

The second goal is for long term alleviation of the sciatica. This will generally be a progressive exercise routine designed to strengthen your core muscles and balance out weak areas to help remove any strain that is being placed on your spine.

To accomplish these goals your doctor will hand you off to one or more specialists, depending on what your particular situation is.

The Specialists

Physiatrist – a medical doctor (M.D.) or doctor of osteopathy (D.O.) who specializes in physical and rehabilitation medicine. If you suffer from sciatica, this is a professional that can council you on all aspects of treatments and cures.

Chiropractor – if you are misaligned due to an accident or muscle deformation, a chiropractor can often be a good choice to ease muscle tension and adjust your bones.

Physical Therapist – specifically trained in rehabilitation of damaged or injured muscles, a physical therapist will understand and guide you in the proper exercises that will not cause further irritation to your sciatic nerve.

Certified Athletic Trainer (ATC) – If your condition is driven more by weakened muscles, an ATC is right up your alley. Highly trained in athletic health care, they can set you up with an effective strengthening and exercise program that will become an integral part of your everyday lifestyle.

Regardless of which specialist you work with, after starting you on some basic sciatica pain exercises, the primary goal will be to identify the underlying causes of your unique sciatica pain.

Stretching Your Hamstrings

A common exercise that brings immediate relief for many sufferers is stretching your hamstring muscles and is something you can start immediately at home, even before you see your medical professional as long as you start slowly and pay attention to what your body is telling you.

Your hamstrings are the muscles that are connected to your pelvis and run down the back of your upper legs. If these muscles are too tight or lack flexibility, they can pull the pelvis from its proper position.

Is this scenario, unwanted stress will be exerted on your lower back which often promotes sciatica type conditions. Exercises such as lunges, leg curls and bending to touch your toes will go a long ways towards easing the pain.

Strengthening Your Core

As we grow older and the responsibilities of family, home and work begin to consume our lives, it is difficult to maintain a healthy exercise program. As a result our core muscles begin to weaken and the stress begins to shift from muscles to our back.

Getting in to a healthy exercise routine with crunches, leg lifts and dead lifts will help reverse this process and help insure long term relief from the pain of sciatica.

As always, consult with the medical professional of your choice to ensure that you are performing the sciatica pain exercises properly and well within your physical constraints.

There are tons of cures for Sciatica which range all the way from prescription medication, injections and surgery to holistic treatments such as thermo-therapy. However as a person who suffers from Sciatica every now and then for no real reason, you shouldn’t have to take prescription medication as one of your sciatica cures.

The biggest drawback of prescription medication is that there are many side effects associated with them. Your best bet would be to stick with a few basic exercises, eat right and make sure that you sit and work with the right posture.

Here are a few other Sciatica cures that you may find helpful:

Release Muscular Tension

In a large number of cases stress and muscular tension is what causes Sciatica. The best way to cure this type of problem is to work on releasing the tension in your muscles, particularly the Piriformis muscle.

For a surprising number of people, the Sciatic nerve runs right through this muscle so if the muscle is tight it will pinch the nerve, generating pain signals to the brain from the irritation.

Strengthen your muscles

Many people, starting in their mid to late thirties, will begin to suffer from Sciatica due to the weakening of muscles. As we age and the daily grind of life consumes too much of our time and energy, we begin to lose muscle mass from lack of exercising and so we become significantly weaker.

Certain areas in our back and legs may become weaker than others causing muscular imbalances. If you can find the time, with a few basic back, leg and neck exercises you can quickly rid of yourself of Sciatica and ensure that is kept at bay for a long time to come.

Keep your Pelvis Aligned

As a creature that walks upright your pelvis is your body’s foundation and the stabilizer, so when you are out of balance for any reason, be it posture, muscle weakness, etc., it can result in lower back pain which at times can be excruciating.

Strong back

Having a strong back is an important part of dealing with Sciatica in the long run. By using a combination of weight lifting exercises and stretching exercises you should be able to strengthen your spinal erectors which should take off a lot of the load from your spine.

While all of the above mentioned methods are a great sciatica cures, these are mainly for people who suffer from it for no apparent reason other than muscular imbalances. However, if your pain is chronic you should first consult with a doctor prior to implementing any of these home remedies, exercises or other self-administered sciatica cures.

Are you one of the thousands of people suffering from Sciatica pain and want to know the answer to the question “What Is Sciatica?” If so, you are in the right place.

Sciatica pain, also commonly referred to as ‘leg pain’ is actually a symptom and not a condition, as many believe. It feels a lot like a really painful leg cramp, which as we all know can be excruciating, making standing or even sitting near impossible. Simple things like coughing, sneezing, or even bowel movements can make the pain much worse.

Sciatica pain is known to develop gradually but there have been reported cases of it popping up quite suddenly. The pain may start off as something that comes and goes, making one think it was nothing more than a pulled or strained muscle, but it will become worse and more permanent as time passes if the underlying cause of the Sciatica is not identified and corrected.

People who report having Sciatica pain will often complain of tingling, numbness, weakness and burning sensations starting from their lower buttocks and extending right down to their toes. In more severe cases sufferers may be unable to bend their knee or even move their toes and foot. Sciatica can make performing even the most common of everyday tasks difficult which one can imagine, has a severe effect on a person’s quality of life.

What Causes the Pain of Sciatica?

The pain is usually caused by an inflammation of the person’s Sciatic nerve. This nerve is responsible for sending information regarding the movement of the leg as well as sensations in and around the area of the leg back to the brain. This is probably one of the biggest peripheral nerves and so the pain which stems from it can be excruciating.

The Sciatic nerve starts from the bottom segment of the spinal column and is composed of the sacral and lumbar nerves coming from the spine. The nerve then exits out from the lower section of the spinal column also known as the lumbosacral region and goes behind the hip joint from where it runs down the back of the leg.

Some Common Causes of Sciatica.

A herniated spinal disc is probably the most common root cause of Sciatica pain. A herniated disc disrupts the normal cushion in between your vertebra which results in the disc slipping out into the area of the nerves; this results in the nerves being compressed, leading to irritation which in turn causes symptoms such as numbness, pain and weakness in your lower extremities.

Conditions like Spondylolisthesis, Piriformis syndrome, and spinal stenosis also cause Sciatica type pain symptoms as they irritate the nerve.

Now before we go into specific Sciatica symptoms it is important to understand that these symptoms can surface owing to a wide array of reasons other than specifically Sciatica. While the term is often used to describe all types of pain that originates from the buttocks and radiates down to the legs, there are some very specific causes of Sciatica. Symptoms of Sciatica have a tendency of appearing either before or after the occurrence of lower back pain.

By far the most common symptoms of Sciatica are sensations ranging from mild aches to stabbing pains; this is the leading reason which actually prompts people to visit their medical professional after they have tried the multitude of self-help and home remedies that can be found on television, the internet, in magazines and from the neighbor next door.

The pain one experiences originates on one side of your body, although a very limited number of people will actually experience pain on both sides. The pain is often sharp and starts from one of your buttocks and shoots down into your thigh and probably even lower towards your toes. This is why some people feel numbness in their big toe since lower leg pain is quite common in cases of Sciatica.

Sciatica pain can either be persistent or it can cause spasms, also referred to as electric shocks. The pain will often surface when certain actions are being performed such as when you bend to tie your shoes, in addition sneezing, laughing or even your bowel movement can trigger this pain or make it worse. In some extreme cases Sciatica pain has been known to lock your lower back into a sideways position, often referred to as scoliosis owing to significant muscle contraction.

Symptoms of Sciatica such as weakness in one of your legs or the loss of bladder and bowel control can be of real concern as it may be Sciatica or a syndrome called Cauda Equina and should prompt an immediate visit to your doctor.

Other symptoms of Sciatica may include chronic back pains, the inability to sleep on the painful side and restricted movement of your foot, to name a few. A round of hot/cold therapy combined with some moderate stretching exercises to loosen the muscles should help ease the pain to a great extent; however it is strongly recommended that you consult with your physician or medical professional before proceeding with any home treatments.

Modern science and Technology has lead most people to believe that there are “cures” for almost every condition facing mankind. Therefore, it is certainly understandable why people might believe that there are cures for Sciatica. However, keep in mind that Sciatica is not an illness or a condition in and of itself,  but rather it is a name given a group of specific symptoms that affect the Sciatic nerve but which may have a variety of causes.

That being the case in the strictest sense there are no cures for Sciatica because you cure diseases and conditions but treat symptoms. Which means while it may be possible to “cure” some of the causes of Sciatica and thus relieve the symptoms permanently it is simply not possible to cure Sciatica itself.

In reality, it is also unlikely that in the majority of cases you will be able to cure the underlying cause of your Sciatica either. Yes, in cases where the Sciatica is caused by the pressure of a fetus pressing on the Sciatic nerve I suppose you could call the birth of the baby and cessation of pain and weakness a “cure” for “Sciatica” but it really isn’t a cure in the truest sense of the word. Also in cases where a fall may have caused irritation to the Sciatic nerve, resulting in some swelling and pain, usually, if the injury is not too serious a little bit of time will “cure” the problem. However, again we aren’t talking about a real cure.

In other cases such as in a herniated disc, or the narrowing of the spinal column even surgery isn’t going to provide a “cure”. It may relieve some of the pressure and lessen the pain but you will probably always need treatment to help manage the pain and deal with those feelings of weakness in your legs.

However, there are a number of treatments that can help reduce and in some cases rid you of Sciatic pain and weakness. These treatments help to reduce swelling and inflammation, release muscle tension around the Sciatic nerve, strengthen the muscles around the nerve to provide better protection, align the pelvis, and teach you how to avoid further injury and the infliction of pain.

While these treatments are not cures they may in some cases certainly seem like you have been cured when you gain relief from the pain and find yourself doing the normal things you haven’t been able to do for a while. And that’s fine. After all, the whole purpose of treating Sciatica is to lessen or stop the pain and get you feeling like your old self. So in the end, it doesn’t matter whether you call these measures treatments or cures for Sciatica as long as you are feeling pain free and back to your old self that is all that matters.

So while there may not be readily available cures for Sciatica, that doesn’t mean you have to suffer in silence. There are many treatments available than can greatly reduce or even rid you of the pain and weakness that is called Sciatica.

Need to know what some Sciatica causes and possible cures are? Are you experiencing pain in your lower back, buttocks or backs of your legs? If you are, then you may be suffering from Sciatica.

Sciatica is most easily distinguished as pain which can start anywhere from the buttocks and extend all the way down into your toes. One will normally have pain on one side or the other, but some people do experience Sciatica on both sides at once.

It is not uncommon for a large number of people to actually suffer from Sciatica and not realize it. One will experience an ache down the back on one leg for a week or so, nothing too dramatic and then the pain goes away. For others the pain is crippling, and believe me, if you are experiencing a full blown session of Sciatica, you will know it!

If you think you may have been experiencing Sciatica on a recurring basis, make an appointment with your medical care professional and in the mean time try some simple Sciatica stretches to help ease the discomfort.

What Sciatica cause could promote a serious round of inflammation? Two common sources are:

• Spinal Stenosis is one common Sciatica cause. As we age, channels in our lower spine where the Sciatic nerve passes through can narrow, restricting the nerve. This restriction will cause inflammation of the nerve which results in the pain we experience and our doctor identifies as Sciatica.

• Piriformis Syndrome is another cause of irritation to the Sciatic nerve. The Piriformis muscle is located in the lower pelvic region and for most people lays on top of the nerve. In some instances the nerve will either pass on top of or through this muscle; in these situations tension or tightening of the muscle will irritate the nerve resulting in inflammation and pain.

What options do you have for possible cures?
There are a number of treatment options available that are discussed in more depth in other articles on this site and can be found under the Cause of Sciatica category.

Here are just a few of the many options available for you to consider, the effectiveness will depend on your specific Sciatica cause:

• Massage Therapy
• Sciatica Stretches
• Sciatica Exercises
• Hot Epsom Salts Baths
• Acupuncture and Acupressure
• Chiropractic Manipulations
• Decompression Therapy
• Surgery

I personally have found Sciatica stretches to provide the most gratifying relief and when combined with muscle toning and strengthening exercises, have been quite successful at managing my Sciatica symptoms.

The bottom line is that before anything else, you absolutely must know your Sciatica causes. Until you do, no treatment will be truly effective.