Sciatica exercises can relieve much of the pain associated with this condition. Sciatica occurs when nerves in the lower back are compressed or pinched, causing pain and irritation. Sciatic pain can often be felt branching up into the upper back as well as down the back of the legs. Certain exercises can help relieve some of this pressure.
Press Ups
One of the most common exercises for sciatica is the press up. Lay on the floor on your tummy with your arms at your side. Prop your upper body with your elbows so that your back curves. Ensure that your hips remain on the ground while the upper body is propped up. Hold the position for 10 seconds and then release. Repeat 10 times and work on holding the position longer, up to 30 seconds after about a week.
Curl Ups
Lie on your back with your knees bent. With your arms across your chest, tilt your hips up slightly so your back is flat on the floor. At the same time, curl up the head and shoulders slightly, so that the back muscles are begin gently stretched. Hold the position for 5 seconds, then release. Repeat this exercise for sciatica 10 times.
Back Extensions
Lie on the floor on your stomach. Extend your arms out above your head and point your toes. Raise the right arm up off the ground by about 3 inches, while raising the opposite leg. For example, raise the right leg and left arm, then switch. Hold each position for 5 seconds and do 10 reps. Work up to holding the pose for 20 seconds at a time.
Low Impact Activity
While many conditions require rest to make the patients feel better, sciatica is one condition that actually can be improved by the right exercise and activity. Some of the softer impact activities that can work well are swimming, biking, walking and mild aerobics. It's important to stretch really well before beginning any of these exercises for sciatica.
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