The Sciatica is the name that can be given to a common type of pain that can radiates along the sciatic nerve, a large nerve that runs down the back of the leg. In this articles to explain what causes sciatic pain, and which exercises for sciatica may be of benefit. The Sciatica is not a medical diagnosis as such, but rather a way to define a particular set of symptoms that can occur due to a primary medical condition that causes compression of the sciatic nerve.
These symptoms of sciatica are frequently only on one side, and may be one of, or a mixture of: Pain that goes from the lower back down the back of the leg or buttock. The pain can diverge from a mild ache to a sharp, the burning or shooting pain that can become debilitating. The pain that is worse when sitting. You may be experience numbness, tingling or weakness in the affected leg. The pain can be made inferior by coughing or sneezing. Severe pain that can make it difficult to walk.
The sciatic nerve is the biggest nerve in the body and is about the diameter of your thumb. This runs from the lower back all the way down your leg and as well as being the largest, this is also the longest nerve in the body. This is derived from the spinal nerves that exit the spine from L4 through to S3 joining together. The symptoms of sciatica occur when the any one of these nerve pull up bar roots that form the sciatica nerve is being compressed or irritated in the lumbar spine. This is what people naturally think of as a pinched nerve. This is not usually the result of a single injury, but a buildup over time.
What Causes Sciatica: The compression of the sciatic nerve is most commonly caused by a herniated disc at the L5-S1 spinal level. Causes of sciatica are: The Degenerative disc disease means breaking down of the spinal discs. Spinal stenosis means tapering of the spinal nerve canals in the lumbar spine, usually as a result of calcification and bone spurs. Spondylolysthesis means a condition where one vertebra slips forward on the vertebra below. Piriformis Syndrome means a muscle in the buttock that can compress the sciatic nerve if it spasms. Sacro-iliitis means Dysfunction of the sacro-iliac joint can irritate the L5 nerve root. Rarer causes of the sciatica may include spinal tumour, scar tissue, or infection.
Exercises for Sciatica: This is important to obtain an accurate diagnosis from your health care professional before starting any exercises, particularly if you are suffering with sciatica. This is not much point in stretching your Piriformis muscle if you have a disc herniation. This is exactly why you have to be very careful before to attempting any exercise regime. This is a real possibility that you could aggravate your condition if you do the wrong thing. Below are some exercises that will be help to relieve sciatica, relevant to the cause. Try to start exercising as soon as possible, within a few days of the sciatica flaring up.
Sciatica Exercises for Piriformis Syndrome: If the piriformis muscle, which is located in your buttock, is too tight or spasming, this can compress the sciatic nerve causing sciatica like symptoms.
Piriformis Stretch: By stretching the piriformis you can support to relieve this nerve pressure and get some relief. Lie on your back with your legs stretched out flat. Cross the foot on the affected side over the other knee, then pull up the unaffected leg towards your chest. Hold for 10-30 seconds then relax back down. You will feel a stretch, but this should not be painful, if it is then just back off a bit.
Sciatica Exercises for a Herniated Disc: Habitually relief from sciatica that is caused by a herniated disc can be achieved by extending or arching the spine. First off, try this in a standing position with your hands on your hips, and just mildly arch backwards over your hands. If you have any pain aggravation pull up bar then does not do this exercise. If it is okay, after doing this for 2-3 days you can be progress to doing extension exercises on the floor.
Back Extensions: Lie on your tummy, and gently lift your head and shoulders off the floor using your back muscles and the propping yourself up on your elbows for 10 seconds. Begin this one very carefully and slowly as this can be quite painful at the start. For some people, raising their painful leg is useful. Lying flat on your back, slowly attempt to raise the affected leg 6 to 12 inches off the floor and hold there for 10 seconds. This is also good to strengthen the abdominal muscles, which are imperative spinal stabilisers.
Sciatica Exercises for Degenerative Disc Disease: The best exercises for Degenerative Disc Disease (DDD) are stretching exercises to support to improve spinal flexibility. Low Back Stretch: Start in a kneeling position, then to sits back onto your feet. Stretch your arms out in front of you along to the floor. Feel the stretch into your low back and to hold for 10 seconds. Move back onto your hands and knees, and then gently lift one leg behind you as far as you comfortably can. Kneeling Leg Raise: Hold for the10 seconds then do the same on to the other side. All the previous exercises are also helpful for Degenerative Disc Disease, as is walking too.
Sciatica Exercises for Spinal Stenosis: Spinal stenosis is often a result of degenerative changes in the spine, so all of the above pull up bar exercises can be of benefit. Try them all, you must find that some feel good and some feel bad. Simply, so try them for you.
Sciatica Exercises for Spondylolisthesis: The impression of these exercises for spondylolisthesis is to impart of the spine to be more stable in flexion and extension movements, backwards and forwards. Leg Raise: Start lying flat on your back, slowly attempt to rise up the affected leg 6 to 12 inches off the floor and hold it there for 10 seconds. Repeat with the other leg. Tummy Sucks: The Lie flat on your back with your knees bent. Poster that your lower back is arched up off the floor slightly. Suck your tummy in, and press your lower back onto the floor and hold it for 10 seconds.
Sit-ups are great for actually getting your abs strong. Lying on the floor as above, lift your upper body head and shoulders, off the floor by curling up. Don’t try to lift too high, just enough to get your shoulders slightly off the floor. Repeat it10 times. You can do more sets of 10 as you get better.
Sciatica Exercises for Sacroiliac Joint Dysfunction: The inflammation of the Sacro-iliac joints can cause sciatica like symptoms. This is usually for the result of abnormal joint movement and can be assisted by stretching. Lie on your back with your knees bent. Pull up the knee on the affected side up to your chest as far as you can, then hold for 10 seconds. You can also pull the knee across your body towards the opposite shoulder to amplify the stretch. Before beginning to any exercise program, particularly exercises for sciatica, you should to see a health professional to get a correct diagnosis for your pain to rule out any potentially serious problems. The proper exercises could be differ based on the underlying condition that is causing the sciatic pain, so patients should not try to be self-treat their sciatica before consulting a health professional.