Exercises for Sciatica Pain
July 26, 2012 § Leave a Comment
Exercises for Sciatica Pain
Did you know that certain exercises can help reduce the pain of sciatica and decrease its recurrence? For instance, an overly tight hamstring can increase the stress on your lower back, aggravating a sciatica condition. Most sciatica conditions can benefit from a hamstring stretch. Other exercises for sciatica pain include strengthening the abdominal and back muscles and walking.
Another Great thing to try is YOGA!
Wall dog – Stand in front of a wall, about a leg’s length away. Place your hands, fingers spread wide, onto the wall (or on the back of a chair) at about the height of your hips. Press your hips back, reaching your tailbone actively behind you. Your body should look like an “L” . Press into your hands and feet, breathing deeply – do not strain, just try to lengthen your hips, arms and legs. Keep your shoulders wide, and arm and leg muscles actively engaged. First focus on lengthening your spine for a few minutes, and then focus on lengthening your legs for a few minutes. After that spend a few minutes with your feet placed more widely apart and your heels out wider than your toes. Try different widths to see what stretches you best. Breathe deeply into all versions. *Important* – As you come out of the position, make sure you bend your knees and elbows and walk your chest closer to the wall. In other words, lift your chest to the wall and then up from your head – do NOT just stand straight up by dropping your hands from the wall.
Another consistently great sciatica helper is the Triangle position
Triangle – Find a wide standing posture, and plant your back foot parallel to the back of your mat and your front foot perpendicular. Place your front heel in line with your back arch. Keep both legs very strong and straight. Open your arms wide palms facing down and extend through both sets of fingers. Relax your shoulders away from your ears. Reach far over your front leg and let your hand lightly rest on your leg (not on your ankle or knee – above or below), or your fingertips touch the floor. Face the ceiling as you raise your other arm up to the sky. Keep your upper shoulder back on your back. Breathe deeply for five or more breaths, and enjoy! Inhale to rise and shift to repeat on the other side. * Switch starting sides each time you practice.
The third easy and awesome sciatica pose I would recommend is knees to chest
Knees to chest – Lying flat on your back, hug your knees to your chest and breathe deeply into the compression in your belly. Keep your head relaxed down, and feel your spine reach long and lie flat. Try to let your hips relax down. Stay here for several breaths, or even a few minutes.
YOGA brought to you by Kelly Larson – PhDc, Director of Center for the Study of Yoga and Health
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