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EDISCSCULPTNo matter what form of treatment you receive for your sciatica pain, exercising and stretching regularly is a key part of treatment and prevention. The most successful patients perform sciatica exercises 1-2 times every day.
Guidelines
Before you start any exercise routine, it's important to be informed about some basic guidelines that will help you be more successful and stay safe while you're at it.
When stretching, you need to hold each stretch for about 15 second at a minimum, and perform each stretch 2-3 times. For most exercises, you should do reps of 10-15 or as indicated, and perform several reps overall. With stretching and exercising, be sure that you perform all exercises on both sides, even if only one side is affected by sciatica.
Stretching should never hurt. The goal of stretching is to slowly loosen your muscles and increase flexibility; a stretch should never be painful or forced. To stretch properly, stretch out to a point where you feel a light stretch but no pain. Hold the stretch there. Never bounce into a stretch. As you continue to stretch, you will slowly be able to stretch further and further.
Finally, talk to your doctor about what sciatica exercises are right for you before starting. You shouldn't start a new program of exercise without consulting a physician, especially if that exercise is intended to be a treatment for a medical condition.
Sciatica Exercises
Sciatica exercises aim at strengthening the core and back muscles and stretching the hamstrings, lower back, and buttocks. Try the following:
Guidelines
Before you start any exercise routine, it's important to be informed about some basic guidelines that will help you be more successful and stay safe while you're at it.
When stretching, you need to hold each stretch for about 15 second at a minimum, and perform each stretch 2-3 times. For most exercises, you should do reps of 10-15 or as indicated, and perform several reps overall. With stretching and exercising, be sure that you perform all exercises on both sides, even if only one side is affected by sciatica.
Stretching should never hurt. The goal of stretching is to slowly loosen your muscles and increase flexibility; a stretch should never be painful or forced. To stretch properly, stretch out to a point where you feel a light stretch but no pain. Hold the stretch there. Never bounce into a stretch. As you continue to stretch, you will slowly be able to stretch further and further.
Finally, talk to your doctor about what sciatica exercises are right for you before starting. You shouldn't start a new program of exercise without consulting a physician, especially if that exercise is intended to be a treatment for a medical condition.
Sciatica Exercises
Sciatica exercises aim at strengthening the core and back muscles and stretching the hamstrings, lower back, and buttocks. Try the following:
- Pelvic tilt: Laying on your back with your feet flat on the floor, press your back into the ground, causing your pelvis to tilt slightly
- Pelvic lift: Start in the same position as with the pelvic tilt. This time, continue to raise your pelvis until your buttocks are off the floor. Ideally, you will make a straight line from your knees to your shoulders.
- Hamstring stretches: Place one or both legs in front of you and gently reach for your toes.
To schedule an appointment, please call Dr. Haar at (646) 374-1799.
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