Sciatica Exercises For Pain Relief

Sciatica Exercises - woman walking a trail

Sciatica, or sciatic nerve pain, is a number of symptoms that stems from lower back or leg pain. The sciatic nerve is one that runs from the spine down the leg. If the nerve has pressure placed on it, the patient experiences discomfort and pain. Sciatica is a sharp pain, numbness, tingling, or weakness in the lower back or leg. Every patient is different and depending on where the compression occurs, the patient may experience different sensations. There are a few sciatica exercises that may relieve stress in your lower back and legs.

Are There Exercises For Sciatica Relief?

  • Core muscle strength
    • Since the abdominal and lower back work hand in hand, it is a good idea to strengthen both of them for a stronger core. Partial crunches, hamstring stretches, and bridging (moving the pelvis towards the ceiling while you lie on your back) are great ways to strengthen sciatica target muscles. These muscles become irritated when they are tight and inflexible, so keeping them loose is always a good idea.
    • Engaging in a regular strengthening and stretching program may help patients recover more quickly fro sciatica flare ups.  Similarly, having a program is a good way to prevent future pain.
  • Aerobic exercises
    • Aerobic exercises are good for general health, but are also typically great for sciatica pain. There are a few exceptions, but patients usually note sciatic pain relief from walking. Walking makes for strong sciatica exercises because it is relatively low impact and provides the benefits of an aerobic workout. However, use gradual progression when attempting to walk longer distances. Each day, if you can, start off slow and work your way to a brisk pace.
  • Hamstring stretching
    • As you may have noticed, we mentioned these for core muscle strength. We did so because we recommend them so highly. Most types of sciatica can benefit from hamstring stretching. Since they are the muscles that typically experience pain, it is a good idea to keep them loose. A tight hamstring increases he stress on the lower back and can trigger conditions associated with sciatica.

How Is Sciatic Nerve Pain Treated?

Some patients note that sciatica improves and goes away with time. However, there are cases where sciatic nerve pain must be treated. To begin, you can help relieve pain by:

  • Unless it is more comfortable than standing, avoid sitting
  • Try to increase your walking distance each day as walking may reduce pain
  • Over the course of two to three hours, use a heating pad for 15 to 20 minute intervals

Spinal Cord Stimulation:

Sciatica may become chronic if left untreated. For chronic pain, we offer both tradition spinal cord stimulation (SCS) and BurstDR stimulation. Both forms require minimally invasive surgery, but are proven to help those with chronic pain in the back, neck, arms, and legs.

BurstDR, a St. Jude Medical technology, is state of the art in chronic pain management. The therapy offers a unique way of mimicking natural brain patterns in order to negate pain signals being transmitted to the brain. With this new therapy, doctors are addressing both physical and emotional pain in ways not previously available.

Regenerative Medicine:

We offer two forms of regenerative medicine for sciatica: platelet-rich plasma (PRP) and bone marrow concentrate (BMC). Both surgical alternatives use the patient’s own blood to boost the natural regenerative processes found within the body. The former focuses on using blood platelets and the latter uses pluripotent stem cells from the patient’s hip.

The procedures begin with a doctor removing a blood sample (similar to a normal blood test). Following this, the blood is centrifuged and its various layers separated. A doctor injects the sample into the injured site and the regenerative process begins. Since PRP and BMC use the patient’s own bodily fluids, it is extremely safe.

Related Information:

Finally, if you think you are suffering from sciatic nerve pain, contact us at 201.729.0001. These sciatica exercises may not be right for all patients, so speaking with one of our doctors is recommended. Our staff at Metropolitan Pain Consultants looks forward to hearing from you and discussing possible options. We offer weekday and weekend appointments. Our conveniently located clinics can be found in West OrangeAberdeen, and Lyndhurst.