A herniated disc happens when there is a tear in the outer ring of an intervertebral disc, causing the soft, central part to bulge out. This common issue can result in sciatica pain by compressing a nerve root.
The good news is that sciatica pain can be managed with different activities, and this guide will show you how. Managing sciatica usually involves physical activities like strengthening, stretching, and aerobic exercises. Although you might want to avoid activity due to pain, this can actually make things worse. Moving helps reduce the pain and prevents it from coming back as soon as you get up.
The main goal of these exercises is to strengthen your spine and the muscles, tendons, and ligaments that support it. This includes not just your lower back, but also your glutes, hip muscles, and abdominals.
Stretching exercises are crucial in relieving sciatica pain. They target muscles that cause pain when they are tight and inflexible, like the hamstrings, which many people neglect to stretch.
Another helpful exercise is the Bird-Dog move. To perform it, you should get on your hands and knees, then extend one arm and the opposite leg simultaneously, alternating sides.
When dealing with sciatica, avoid high-intensity activities like jogging. Instead, opt for low-impact exercises like walking or swimming. These activities promote fluid and nutrient exchange, aiding the healing process. Pilates, yoga, and tai-chi are also great options.
Meditation can be very effective for relaxation and stress reduction, which helps with pain relief without the need for opioids. According to a study in the Journal of Neuroscience, meditation reduces pain without using the body’s opioid system, and remains effective even if opioid receptors are blocked.
To reach a deep state of meditation, consider using meditation accessories, which can enhance the healing process.
Here are some specific exercises that can help improve mobility and reduce pain:
1. **Press-Ups:**
Lie on your stomach and prop your upper body on your elbows while keeping hips on the ground. Stay in this position for 5 seconds and gradually increase to 30 seconds.
2. **Prone Press-Ups:**
Stay in the starting position with hands clasped behind your lower back, then raise your head and chest slightly. Look at the floor and aim for 8-10 reps.
3. **Swimming Variation:**
Lie on your stomach with arms above your head. Raise one arm and the opposite leg, then switch sides, repeating 8-10 times.
4. **Crunches:**
Lie on your back with knees bent and arms across your chest. Lift your head and shoulders off the ground for two seconds, then return to the starting position.
Sciatica can be frustrating and impact your mobility and quality of life, but physical activity is crucial for managing it. You can walk, swim, do yoga, Pilates, tai-chi, or other low-impact exercises. Remember, focus on proper execution rather than speed or number of repetitions to get the best results.
