Best Exercises for Sciatica: Get Rid of this Annoying Back Pain

Before seeing the best exercises for sciatica pain, it is essential to understand what sciatic nerve is and how it causes pain in the body. 

The sciatic nerve is the thickest and longest nerve in the body. It begins in the lower back with five nerves and forms as one nerve, which will run through the buttocks and down to the legs. 

Any inflammation in the sciatic nerve is known as Sciatica. 

Sciatica will cause burning pain in the buttock region, and this pain will gradually run through your legs. However, this pain will only occur on one side. Although there are medications to cure this condition, there are effective exercises for sciatica, which can help to get a cure soon and in an effective way. 

Symptoms of Sciatica

Here are a few symptoms to help you understand if you have a Sciatica problem: 

1. Tingling sensation
2. Burning pain 
3. Numbness 
4. Electric-shock feel of pain 
5. Pins and needles pricking pain and other symptoms 

Sciatica will cause spinal stenosis, herniated disk, misaligned sacroiliac joint, and tight piriformis muscle. 

How Can Sciatic Nerve Exercises Help Improve the Condition?

By doing the sciatica pain exercises regularly, you can find the differences in your health. These exercises will help to loosen the tight muscles and make you feel better. It is obvious that some types of physical activities and movements you make might cause pressure on the lower back, thighs, and hip region. This will worsen the condition and the symptoms you are experiencing.  

Some of the types of movements that cause Sciatica are: 

1. Squatting 
2. Bending forward with keeping the legs straight 
3. Running, jumping 
4. Doing high impact activities 
5. Lifting the legs off the ground when you are lying down 
6. Twisting and rotating torso 

Exercises You Should Not Do for Sciatica

Before we see the sciatica physical exercise that you can do to improve the sciatic nerve conditions, here are a few exercises that you must strictly avoid:

1. Bent-Over Row: This is the weight lifting exercise done to strengthen your muscles in the arms, back, and back. If this exercise is not done in the right way, then it might increase the risk of injury and strain. 
2. Seated Hamstring Stretch: This stretch is good for lower back pain; however, it can also increase the pressure on the sciatic nerve. Therefore, it should be avoided. 
3. Forward Bend: Try to avoid any exercise that you need to bend forward from the waist, like touching your toes or floor from a standing position. 
4. Leg Lifts: Never do any exercises that require you to lift both your legs at the same time when your back is on the floor. This exercise can strengthen your abdominal and lower back muscles, but it will increase the pain in sciatic nerves. 
5. Abdominal Stretches: This will include yoga and exercises like cat-cow, cobra pose, etc. They might create pressure on your lower back. This can cause disc damage and even worsen the pain in the sciatic nerve. 

Also Read: Best Yoga Poses for Back Pain

5 Best Aerobic Exercise For Sciatica

Here are 5 recommended exercises for Sciatica and improve the condition:

1. Low Impact Aerobic Exercises
2. Core Strengthening Exercise
3. Knee-To-Chest Exercise
4. Pelvic Tilt
5. Lower Trunk Rotation

The exercises can be categorized into different types, and they include: 

1. Low Impact Aerobic Exercises: The low-impact aerobic exercises will increase blood circulation, and it will help to loosen stiff muscles. You can do these exercises for up to 15 minutes daily. This type of exercise will include walking, swimming, water exercises, riding stationary bikes, and more. Practicing these exercises at least five times a week can help you improve the condition gradually over time. 
2. Core Strengthening Exercise:  This exercise will include stretching practices. Stretching can relieve sciatic pain. However, you need to do a simple warm-up with simple aerobic exercises before you begin with stretching. Never try to stretch too hard by bending forward or rotating at the torso. Moreover, do not force a stretch. By doing proper stretch exercises, the pain in the knee will start reducing. 
3. Knee-To-Chest Exercise: The lower buttock and the upper thigh region are focused in this exercise. Simply lie on your back and keep your legs bent while the feet are placed flat on the floor. Now bring one knee to your chest and keep the other foot on the floor. Now keeping your lower back pressed to the floor, hold in the same position for up to 30 seconds you can. Now repeat this exercise to the other side. You can practice these exercises for at least 10 minutes daily. 
4. Pelvic Tilt: This exercise is done to strengthen your lower abdominal muscle. It helps to stretch the lower back. First, you need to lift your back and then exhale to perform this exercise. Then tighten the abdominal muscle while pushing the belly button towards the floor, keeping the lower back flattens. Try to hold on to this position for 5 seconds at least. Try to repeat this pelvic tilt exercise at least 10 times. 
5. Lower Trunk Rotation: This exercise will help to increase spine mobility and will make your spine flexible too. To practice this exercise, you need to first lie on your back and both knees bent upright while both feet are flat on the floor. Now while holding knees together, try to rotate knees to one side and hold for up to 5 seconds. Now you will feel a gentle stretch sensation on the opposite side of the lower back and the hip region. Next, try to contract abdominal muscles and rotate knees to the opposite side, and try to hold for up to 5 seconds. Try to practice this exercise for up to 10 minutes at least. 

The Bottom Line

Besides these exercises, you can also try to take the advice of your physical practitioner. However, if your condition is severe, then undeniably, you need the support of a trained practitioner to suggest you the exercises for Sciatica. Otherwise, there are also chances for the condition to worsen.