A little Sciatica help!

Whether it be sitting, leaning, lifting, driving, other day to day actions or positioning sciatica can be debilitating to not only your fitness progress but every day life.

Muscle imbalances and muscle tightness can complicate this issue. Good posture, stretching, proper muscle movements, strengthening, and decompression are all important keys to relief. Here are some methods and techniques to help relieve your sciatica.

Posture - As the picture below illustrates sitting with your head up, shoulders not rounded, and natural lower back(lumbar) curve is very important. Improper posture is most likely a main cause of your sciatica. Leaning or picking something up improperly can also be a culprit if not done with good posture.

Stretching - The gluts, hamstrings, back and periformis muscles specifically can cause a lot of problems from tightness, isolated muscle spasms to full blown sciatica. Keeping these loosened will help relieve some symptoms. If no pain perform these stretches throughout the day 2-4x for 20-40 sec holds. Once feeling better don’t stop doing them. They are best done after a small walk or when you're up and about to allow for warmth and blood flow to the muscles.

Periformis & Glutes

Make sure your back is flat on the mat for your lying periformis stretch. The Periformis originates in the anterior sacrum of the low back so bending at the waist and not the back will help. Keep your chest high while leaning. This will ensure no extra compression is put of the spine. As always with stretches only a slight discomfort, nothing painful.

Hamstrings

Pointing or flexing the toe does matter in this move. Perform both and see which one you feel the most and which is the most beneficial. You can make the stretch slightly easier by leaving the non-stretched leg bent and foot flat on the ground instead of leg extended as shown here. Remember on all the hamstring stretches to keep your head and chest high so you back is straight and in a good postural position for the duration of the stretch.

Proper Movements - Of course incorporating resistance training for strength as well some flexibility training above is important but having muscle balance may have even more importance in the relief of sciatica. Flossing the nerve, glute strengthening, decompression, and proper pelvic movement is very important. Here are some techniques below:

Flossing - While somewhat inconclusive why nerve flossing works some believe the stretching of muscles in two different directions acts like floss or gliding and provides not only relieve on the nerve being touched by inflamed muscles but also provides some range of motion benefits if done correctly and consistently.

Strengthening - Having weak glutes can lead to fatigue of the hamstrings, glutes and lower back. By strengthening these areas you can help develop a more balanced core in turn helping you with sciatica indirectly. I have reviewed some simple movements in another article here. Check them out!

www.bfit2training.com/post/8-great-moves-to-stay-active-at-your-work-desk

In addition to the exercises in the link above adding a pelvic tilt will also help strengthen the pelvic floor and back possibly relieve some discomfort. Start with a set or two of 5-6 reps only really focusing on the proper technique and concentrate of feeling the pelvic floor shift. Once form is perfect you can work your way to multiple sets daily of 15-20reps.

Decompression - Performing these decompression movements could help tremendously with relieving pressure on the disc of the back and allowing them to heal. If any of these movements cause more pain stop.

Sciatica can stop us from doing just about anything. The key is to find some techniques that work for you as an individual and also find some everyday items that are more than likely causing the complications and avoid them as best you can. Once certain techniques work, don't stop doing them. Again, if any of these cause more pain stop and discontinue them. It's always best to run these by your doctor and therapist first.

-No copyright infringement intended with these photos-