Sciatica Exercises

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Sciatica exercises are simple to understand, easy to do, and they can be a very effective treatment for lower back pain and sciatica problems.

also help to relieve pain"

The effectiveness of these stretches and exercises can be maximized when you combine them with other more general pain management techniques. Practicing meditation, listening to soothing music, or reading inspirational stories can also help to relieve sciatica pain and other symptoms.

  

  

  

  

  

"safe during pregnancy"

These stretches and other exercises are generally safe during pregnancy, but you should still discuss them with your obstetrician before proceeding. There may be certain moves or motions that he would like you to avoid.


There are many possible causes of sciatica, but it is most commonly caused by pressure on the sciatic nerve. In many cases sciatica stretches are useful in relieving the pressure that is causing piriformis sciatica, also known as piriformis syndrome.

Exercises for Sciatica can be divided into three groups.

     Stretching Exercises will stretch tight muscles that may be putting pressure on the sciatic nerve.

     Strengthening Exercises will improve muscle tone and help prevent abnormal motion.

     General Conditioning Exercises will make you feel better and improve your posture.

Each group of exercises has a different purpose, and time requirement. The stretching exercises should be performed at least twice per day, three times per day is better, if you can fit it in. The strengthening exercises should be done every other day, or daily is better if time allows. The general conditioning exercises can be done two to three times per week.

  

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Sciatica Exercises begin with Stretching the Piriformis Muscle

Sciatica exercises can help when when the piriformis muscle puts pressure on the sciatic nerve. the piriformis muscle is one of the muscles that move your hip, and it runs across the top of the sciatic nerve. When it becomes short and tight, or goes into a spasm because of overuse and deconditioning it can put press on the sciatic nerve causing the symptoms of sciatica.

Piriformis sciatica can cause pain in the buttock radiating into the thigh and/or pain in the low back. Piriformis syndrome is difficult to diagnose and treat because there are no specific tests or studies that prove your pain is caused by the piriformis muscle.

"combined with sciatica exercises to strengthen and condition the piriformis muscle"

Sciatica exercise for piriformis sciatica in women is piriformis stretches combined with exercises to strengthen and condition the piriformis muscle and other muscles of the hip.

The piriformis stretches are easy for most women to do, and they are usually very effective when piriformis sciatica is causing your symptoms.

But, it is common for symptoms to reoccur because of weakness and deconditioning of the piriformis muscle.

"it is important that you stretch and warm up correctly"

When you are bothered by piriformis syndrome and piriformis sciatica it is important that you stretch and warm up correctly before exercising or participating in sports. Improper warm up or incomplete stretching of the piriformis muscle can lead to spasms and the symptoms of sciatica.

SITTING PIRIFORMIS STRETCH

1. Begin by sitting with your back straight in a comfortable chair.

2. Place your right ankle on top of your left knee.

3. Relax and lower your right knee to a comfortable position.

4. Now, while keep your back straight lean forward.

5. When you feel the stretch in your right hip hold for account of 5 and relax.

6. Repeat with the opposite side.

7. Repeat 5 times with each side.

This video demonstrates a slightly more advanced version with slight variations.

Sitting Piriformis Stretch

SUPINE PIRIFORMIS STRETCH

1. Begin by lying on your back on the floor or an exercise mat.

2. Bend your knees and place your feet flat on the floor.

3. Place your right ankle on your left thigh just above the knee.

4. Now put your hands around your left thigh and pull it towards your chest.

5. I keep your shoulders and pelvis flat on the floor.

6. And feel the stretch in your right hip.

7. Hold for account of 5, and relax.

8. Repeat with the opposite side.

9. Repeat 5 times with each side

This video demonstrates a slightly more advanced version with slight variations.

Supine Piriformis Stretch

  


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SIDE PLANK is for Strengthening Your Hip Muscles

1. Lie on your side on the floor or an exercise mat.

2. Raise your shoulders and bring your elbow and underneath to support them.

3. Now raise your hips off of the floor bringing your body into a straight line.

4. Hold for account of 5 and relax.

5. Repeat 10 times.

6. Do five sets of 10.

This video demonstrates a slightly more advanced version with slight variations.

Side Plank


Whenever you are having sciatica you must be alert for signs and symptoms of cauda equina syndrome, a very serious condition.

Progressive weakness in your lower extremities

Difficulty controlling or emptying your bowels or bladder

These are the signs and symptoms of cauda equina syndrome. If you begin having these in association with sciatica it is important that you contact your doctor or go to the emergency room immediately. Cauda equina syndrome requires immediate evaluation and treatment to prevent permanent impairment.

"sciatica exercise can be very effective at relieving your symptoms"

When you are having symptoms of sciatica, sciatica exercise can be very effective at relieving your symptoms. It is important that women combine the sciatica exercise with strengthening exercises to prevent hyper mobility or instability of the joints. Any sciatica exercises that cause increased pain should be eliminated from your routine.

The strengthening exercises should be done daily or every other day, but the stretching exercises can be done several times per day. Begin slowly with a limited number of repetitions. As you get stronger and more limber, you can increase the repetitions and the stretching force.

"may require a maintenance program"

When your symptoms are better you can start reducing the time you spend exercising. As long as your symptoms do not reoccur you can continue cutting back, but many people may require a maintenance program of stretching and strengthening exercises to maintain relief of the symptoms.



Learn More:

      Ch 2 "Strengthening" and "General Conditioning" Exercises for Sciatica 


  


  

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