Sciatica is pain that radiates from the lower back, through the hips, buttocks and down the legs.
It gets its name from the sciatic nerve that traverses these four areas and it typically attacks one side of the body.
If left unattended, the condition can turn chronic.
There’s no standard cause for this condition, however compression of the lower spine or nerve damage from muscle tension can trap the sciatic nerve leading to sciatica.
Here are some exercises to try daily for relief, according to Dana Santas a certified strength and conditioning specialist and mind-body coach for professional sports.
Note: If the pain increases during the exercise, stop immediately. Discuss with your doctor to verify the source of your pain and get approval before starting an exercise.
Origin: If the source of the pain is the Lumbar spine or pelvis
The exercise for this sciatica activates and strengthens the core muscles to align the pelvis and stabilise the lower back.
Seated bent-knee block hold
The exercise is called Seated bent-knee block hold. It can be done on the floor or in a chair if the floor is not working for you. Practice for three or four rounds daily if the exercise gives you some relief.
Incorporate the hip flexor exercise regimen to decrease pressure on the lumbar spine.
Origin: If the source of the pain is in the hips and buttocks
Muscle tension from the piriformis (middle of the buttocks) can put pressure on the nerve. This causes tightness in the hips too which compresses the nerve. Easing tension in the hips will take pressure off the nerve and ease the piriformis muscles.
Seated twist
Pay close attention to your lower form as you rotate slowly and carefully. The twist should be located in your midback concentrating on the lumbar discs.
Do three or four rounds of this exercise daily. Incorporate the hip-opening reclined exercise and the seated figure-four exercise.
Massage and foam rolling also provide relief but for best results focus on the corrective exercises for strength, mobility and realignment in the affected zones.
