Physical activity can be the best way to prevent problems in the sciatic nerve, so we have prepared this article for you with information on various exercises that we recommend to help prevent sciatica and disc herniations, one of the most common causes of annoying back pain.
Let’s imagine a 50-year-old woman who goes to the emergency room with mechanical low back pain. The patient says that the pain came on suddenly after sneezing in the morning. She says the pain is located in her right leg and is very intense.
This fictitious example serves to illustrate the manner in which sciatic pain can appear. The sciatic nerve is the largest and longest nerve in the human body; it originates in the lower part of the lumbar spine and extends all the way down the leg to the toes.
Fortunately, in most cases, this condition can be improved by making some changes to your lifestyle. This is where exercises for sciatica and disc herniations are useful, as they are designed using positions that can help symptoms improve.
Contact our physical therapists about what exercises you can do
In this article, we describe activities, stretches, and postures that are useful for people who suffer from these discomforts and want to do something about it. However, it’s a good idea to first go over the most common symptoms that are indicators that the pain is from the sciatic nerve.
Symptoms of sciatic nerve pain
There is a specific symptom that only appears due to sciatica. We refer to a pain that extends from the lower part of the spine, in the lumbar area, to the buttocks and down the back of the leg. The pain can also appear at any point along the path of the nerve.
The intensity of the pain can vary. The patient may experience anything from mild discomfort to a sharp, burning or excruciating pain that makes it impossible to carry out normal daily activities. Some patients say that it feels like a jolt or an electric shock. It can be made worse by coughing or sneezing, and by sitting for long periods of time.
It usually affects only one side of the body, and among other symptoms that may appear, are the following:
- Numbness in the affected leg or foot
- Localized leg pain
- Tingling and muscle weakness
Low back pain with sciatica: What are the causes?
Exercises for the sciatic nerve
The appropriate exercises will depend, mainly, on the patient's situation. If it is a patient whose sciatic nerve pain is in a stage of recovery, or is a chronic condition, some of the most recommended activities are the following:
- Walking is the best activity if you are not following any physical therapy or rehabilitation program.
- Nordic walking, or walking outdoors using poles to push you along. It is more intense than walking, so we recommend doing this only on advice from your specialist and as long as it does not cause pain.
- Guided mobilization and relaxation exercises led by a specialist and adapted to your needs.
- Gentle stretches for the lower back. Below, you can watch a video of stretches with the guidance of Iria Rabell, the Director of our rehabilitation center
If the patient is in a stage of maintenance or prevention, the exercises may include other aerobic activities in addition to walking, such as the stationary bike, non-impact dance or standing water exercises. These last few can be performed by the patient on their own if they have been prescribed by the physiotherapist and they can even be guided through a virtual session.
More information about our virtual physical therapy sessions
With regard to swimming, it is very important that it be done under the supervision of a monitor, since it is possible that performing the movements incorrectly will cause pain.
Exercises for a herniated disc
Physical activity, if practiced safely, will always contribute to your health and well-being. But, again, what the “right” activity is for a person with a herniated disc, will depend on the condition they are in.
If you are in a stage of recovery after an injury, or perhaps after surgery, it is very important for you to get professional medical advice and follow the recommendations of your specialist. Walking is always a very good option and so are gentle exercises of mobilization, stretching and relaxation. The combination of these activities, in addition to helping you combat the discomfort due to a herniated disc, will also help you improve your posture and strengthen your abdominal muscles.
We invite you to watch this video in which Iria Rabell addresses the topic of returning to physical activity after spine surgery or a back injury, offering various suggestions on how to incorporate physical activity in your daily life.
When dealing with patients who are in a stage of maintenance or prevention, the range of activities can be expanded, as in the case of sciatica. We can incorporate aerobic activities such as stationary bike and dancing.
In addition, in some cases it may also be possible to do strength exercises, but always under supervision and making sure to use the right posture and avoid movements or positions that may harm the area.
There are other activities that can be helpful, such as tai chi or pilates. However, the best solution is to go to therapeutic exercise sessions guided by a physical therapist, who will ensure that the movements used are the most appropriate for each case.
Here are some more stretches we recommend for back pain
Remember, that at Instituto Clavel, we have professionals in physical therapy who can help you set up an exercise program that you can do both in the center and at home. Don’t hesitate to contact us if you’re interested! Contact
Categories: Spine treatments, Back pain, Pain Management