How to Treat Sciatica with Exercise

Can Exercise Really Help Sciatica?

Have you ever felt shooting pain, tingling or numbness in your lower back through your buttocks going down to your leg? This is known as sciatica and it can disrupt your daily life. Simple things like sitting at your desk, carrying groceries or even finding a comfortable position to sleep can become a struggle every day. Well you are not alone in this, there are millions of adults who experience sciatic nerve pain every year.

The good news is that with simple exercises you can achieve long term relief in your pain. Unlike medications, which only help numb the pain, exercises can help relieve pain from the root cause. In this blog, you will learn exactly which exercises will help, which ones to avoid and when to consult a doctor. You will also learn how following a structured online fitness program benefits you. 

Why Exercise is One of the Best Treatments for Sciatica?

For the longest time doctors told people with back pain to stay in bed. Now we know that staying in bed for too long can actually make sciatica worse. This is because it can weaken your muscles that support your spine and increase stiffness.

Movement is medicine for sciatica. Here is why it works well for sciatic nerve pain:

• Reduces nerve inflammation: 

When you move a little it gets blood to the part of your body that hurts. This brings oxygen and good things that help calm down the parts and get rid of the bad things that cause inflammation.

• Supports spine muscles: 

When the muscles in your glutes, core and back are strong they support your spine. They take pressure off the sciatic nerve.

• Flexibility and Mobility:

When the muscles in your hips, hamstrings and lower back are tight they can pull on your spine and compress the nerve. Stretching helps you gain mobility and restores motion.

• Improve blood circulation:

When the blood flows better it helps the compressed nerves and the soft tissues around them heal faster.

• Releases endorphins: 

When you exercise your body releases endorphins that help with pain and helps with relief that lasts a long time after you are done exercising.

Also read: Step-By-Step Guide to a 7-Day Workout Plan

7 Best Exercises to Treat Sciatica at Home

• Knee-To-Chest Stretch:

1. Lie on your back on a comfortable surface.
2. Bend both your knees and keep feet flat on the floor
3. Slowly bring one knee to your chest while keeping your hands around the shin area.
4. Gently pull the knee till you feel some stretch.
5. Hold for 20-30 seconds and release. Repeat the same with the other knee.

This exercise targets lower back tension and piriformis compression.

• Piriformis Stretch:

1. Lie on your back and bend both your knees.
2. Let your right knee fall outward and cross your right ankle behind your left thigh.
3. Gently pull both legs towards your chest.
4. Once you feel a stretch, hold for 20-30 seconds.
5. Repeat the same on the other side.

This exercise targets release of deep buttock muscle that presses Sciatic nerve.

• Cat-Cow Stretch:

1. Take a yoga mat, stand on your knees and bend down by putting wrists on the mat.
2. Keep your wrists parallel to your shoulders and knees parallel to your hips. 
3.  For cow pose, inhale as your belly drops towards the floor while lifting chest and tailbone upwards.
4. For cat pose, exhale as you round your back towards the ceiling while tucking in your chin to your chest and pull naval inwards.

This exercise targets mobilising the spine and decompressing vertebrae.

• Bird Dog Stretch:

1. Put your hand and your knees in a tabletop position, keep your spine neutral and core tight.
2. Now extend one arm forward and the opposite leg backward till they are parallel to the floor.
3. Hold for 8-10 seconds and repeat the same on the other side.

This exercise targets core stability without stressing the spine.

• Glute Bridges:

1. Lie on your back with your knees bent.
2. Keep your hands straight on the floor and lift your pelvic and hips area towards the ceiling. 
3. Hold for 8-10 seconds and come back down slowly.

This exercise targets glutes to relieve lower back pressure.

• Seated Hamstring Stretch:

1. Sit on the edge of a chair with one foot flat on the floor and extend the other leg straight.
2. Keep your back straight.
3. Gently bend forward still you feel some stretch.
4. Hold the position for 20-30 seconds.

This exercise targets loosening hamstring tightness.

• Walking:

Walking is one of the best exercises. It is a low impact movement which can reduce inflammation and maintain mobility.  Wear comfortable clothes and shoes. You can start with a simple 10 minute walk and gradually increase the duration.

Exercises to Avoid When You Have Sciatica

Working out is very important. However, few exercises can put strain on your back and can stress out the already irritated sciatic nerve. Here are a few exercises you should avoid to heal sciatica without any added hassle.

• Deadlifts and weighted squats: 

These exercises can put excess stress on your spine and worsen the problem.

• Double leg raises: 

Lifting both legs at the time can stress your lower back.

• High-impact running: 

This kind of running can cause inflammation in your nerve pathway.

• Seated forward bends with a spine: 

This can stretch the sciatic nerve itself rather than muscles which can increase pain.

• Sit-ups or crunches: 

These exercises can put a lot of pressure on your spinal discs, which may already be compromised.

A guided program can eliminate the guesswork. It can make sure that the movements you do are helping your nerve to heal, rather than making it worse. 

Tips for Exercising Safely with Sciatica

When your nerve is irritated you have to be really careful with exercise. Here are some tips that can help you get stronger without having any setbacks:

• Start slowly:

Pay attention to your body. Do repetitions of each exercise and see how you feel. If you feel pain, that is your signal to stop. It is okay to feel a bit of stretching but if the pain is sharp or it feels like it is shooting you should stop right away.

• Exercise every day: 

Even if it is just for a few minutes. It is better to exercise for 10-15 minutes every day than exercising for an hour a week. This helps your muscles and nerves get used to exercising.

• Always warm up:

Take a few minutes by marching in one place or rolling your shoulders. This gets your blood flowing. Helps your muscles get ready for stretching.

• Prioritize form: 

If you do not focus on the correct form of an exercise, it can actually hurt you more than help you. You can use videos online to help you learn how to do the exercises especially if you cannot see a physiotherapist in person.

• Rest on high-pain days:

If you are having a bad pain day do not just stop exercising altogether. Instead try walking or breathing exercises. If you just rest and do nothing, it can take longer to heal.

• Track your progress:

Keep track of how you’re doing. Note which exercises feel good and how your pain levels are changing over time. This helps you see what is working and what is not working. It can help you stay motivated to keep exercising.

How Thrivecore Can Help You Recover From Sciatica

Dealing with sciatica recovery on your own can be really tough. You probably spend a lot of time wondering if you are moving your body the right way and if you will ever feel like yourself again. This is where ThriveCore comes to your rescue. You can get access to experts, who can make a personalized plan for you to follow and heal without having to leave your house. Every fitness program at ThriveCore is designed by professionals who know how to work with Sciatica patients.

Expert-Designed Programs for Sciatica Relief

ThriveCore programs are designed by experts in fitness and medical recoveries. They specialize in rehabilitative exercises. These programs are not like the usual workout videos you find online. Every exercise on ThriveCore’s Sciatica plan is designed to protect your spine and to fix the problems from their root causes. 

Online Fitness Programs for Seniors

Seniors face unique problems with Sciatica. With aging spine discs naturally degenerates, muscle mass reduces and they lose balance. ThriveCore has online fitness programs for seniors. These programs include exercises that are easy on the joints and do not cause any pain. A lot of these exercises can be done while sitting in a chair. They also help seniors learn how to balance so the risk of falling down decreases. The exercises are slow and easy to follow. Every exercise can be changed to fit how well you can do it now.

Seniors can use the fitness programs at ThriveCore to get stronger and feel better about themselves at a pace that feels okay.

Online Fitness Programs for Women

Women experience sciatica in a different way. Pregnancy, postpartum and menopause can affect joints, as well as pelvic floor. ThriveCore has created a fitness program for women. These programs help create awareness about pelvic floor exercises and core breathing techniques. This helps with Sciatica.

The programs provide pregnancy-safe and postpartum modifications and progressions. This approach helps women feel more understood and supported. It helps you lead towards a stronger, pain-free body through online fitness programs.

Flexible Access, Progress Tracking and Community

With ThriveCore you do not have to worry about commuting to a class or dealing with scheduling problems. You can use ThriveCore whenever you want because it is available all the time. This means you can exercise whenever you have the energy to and when it fits your schedule. ThriveCore also keeps track of your progress which helps you see how far you have come. Seeing your progress helps you motivate yourself especially when you are recovering and it feels like it is taking forever. 

You will also be part of the Thrivecore community, where you can talk to coaches and ask them questions. They will encourage you and give you advice that’s just for you. ThriveCore is here to help you with your recovery. It wants you to know that you are not alone, you can really do this and that your recovery is possible.

When to See a Doctor About Sciatica?

Most of the time Sciatica gets better with exercise. But sometimes you need to see a doctor right away. You should contact your healthcare provider immediately if you have any of these problems:

• Loss of bladder or bowel control.
• Pain that you have never felt before.
• Weakness in one or both legs.
• Numbness or tingling sensation in the thighs or the area where you sit.
• Symptoms beginning after a fall or an accident.

Most people with sciatica feel a lot better when they do exercises regularly. If you do not have any of these symptoms you can start moving around gently and keep your doctor informed.

Conclusion

Living with sciatica pain does not have to be your normal. You can calm your nerves and get your strength back. This helps protect your spine and lets you do things you love without fear of pain. The key is having someone to show you the way. Whether you want online fitness or programs for seniors or ones for women ThriveCore has a plan for you.

Our fitness plans are designed by experts to help you feel better. They remove the guesswork so you can move freely again.

Join ThriveCore today. See how good it feels to have a clear plan to get better.

You can start your membership now. Feel the difference, in a few weeks.