**Effective Exercises to Ease Sciatica Pain from a Herniated Disc**
A herniated disc happens when a tear in the outer ring of an intervertebral disc allows the soft center to bulge out. This common issue can cause sciatica pain. Learn how to ease it below!
A herniated disc can lead to sciatica, which is leg pain caused by the compression of a nerve root.
The good news is, you can manage sciatica pain, and this post will show you different activities to help with relief.
Managing sciatica usually involves physical activities like strengthening, stretching, and aerobics. Many people with sciatica avoid physical activity, but that’s a mistake. Avoiding activity can worsen the pain, and it will return as soon as you start moving again.
The main goal of these exercises is to strengthen the spine and the supporting muscles, tendons, and ligaments. They target not just the lower back, but also the glutes, hip muscles, and abdominals.
To relieve sciatica pain, you should do stretching exercises. These stretches target muscles that cause pain when they’re tight and inflexible. For example, hamstring stretches are crucial because many people neglect these muscles.
The Bird-Dog move is another helpful exercise. To do it, you should:
When dealing with sciatica, avoid jogging or intense activities. However, you can still do cardio by opting for low-impact activities like walking or swimming.
Aerobic exercise is important because it promotes the exchange of fluids and nutrients, aiding the healing process. You can also try pilates, yoga, and tai-chi.
Meditation is very effective for relaxation and stress management, which can help with pain relief without opioids, according to a study in the Journal of Neuroscience. Unlike medications, meditation doesn’t use the body’s opioid system to reduce pain. The study showed that even when opioid receptors are blocked, meditation can still significantly reduce pain through a different pathway.
To achieve deep meditation, there are various accessories that can help you reach a healing state.
Now that you know the types of activities to do, here are some specific examples to improve mobility and reduce pain.
It’s best to discuss this with your doctor, who can recommend suitable activities. A physical therapist or a licensed fitness trainer can also help you choose an exercise plan.
One easy exercise is to lie on your stomach and prop your upper body on your elbows while keeping your hips on the ground. This gently extends the lower back. Do it slowly and carefully for the best results. Start by holding the position for 5 seconds and work up to 30 seconds.
Another exercise involves lying on your stomach with your hands clasped behind your lower back. Raise your head and chest slightly off the ground, looking at the floor. Aim for 8 to 10 reps.
You can also try a variation where you lie on your stomach with your arms above your head, like swimming. Raise one arm and the opposite leg, then switch sides and repeat for 8 to 10 reps. This is similar to the Bird-Dog move.
To do another exercise, lie on your back with your knees bent and arms folded across your chest. Lift your head and shoulders off the ground, hold for two seconds, then return to the starting position.
Sciatica can be frustrating and limit your mobility and quality of life. Physical activity is essential for managing it.
You can walk, swim, do yoga or pilates, or perform low-impact exercises.
Remember, don’t rush through exercises. Proper execution is more important than the number of reps.