So, you’re at work, sitting at your desk, typing away. Suddenly, you feel a sharp, shooting pain radiating from your lower back down to the back of your right thigh. The pain is so bad that you stop for a moment to consider it. What was that, you think. Maybe my Zumba class was too intense? Did I stretch a ligament by walking up the steps weirdly in my new six-inch heels? Before you go through a litany of every day possible causes, consider this: Sciatica. It sounds like a shiny resort near Puerto Vallarta or a tropical rash you might have picked up in the Dominican Republic. But it’s a condition due to the compression or injury of a large, spinal nerve, called the Sciatic nerve, that runs from the gluteal region (that’s the rear end in plain-speak) down to your feet. Even though the nerve runs down both legs, the pain usually occurs on one side. So, why does this pain occur? Well, several factors could contribute to it.
So, the idea is to strengthen the muscles that surround the sciatic nerve, which includes the abdominals, the gluteal muscles as well as the lower back. Here are some exercises to consider. The exercise and conditioning instead of bed rest because inactivity will continue to weaken the supporting structures around the nerves that run along your spine and back. The site also notes that good form is important when utilizing strengthening poses, otherwise, symptoms can become aggravated and worsen. The guidance of a physical therapist is best, so they can appropriately assess and address the pain that you are experiencing. Developing Core Muscle Strength: This means your abdominals which is also called the core. Strengthening the abdominal muscles also provides proper support for your lower back. Gentle Stretching Hamstring stretches are an excellent way to release the tight muscles that run along the back of your thigh. This, in turn, will relieve the pressure on the lower back.
Another Method To Consider Is Lower Back Stretches In Yoga Practice:
The Cobra is a back extension with your legs flat against the ground, your arms straight down to the ground and your head up which enables a deep stretch for your back. The Cat Pose is a tabletop position that places you on your hands and knees while tucking the pelvis in and then out with deep breaths. Yoga practice will gently stretch the lower back muscle area and keep the area limber. Also, your mother was right! Good posture not only makes you look good, but it’s healthy for your back. Tuck in that pelvis and pull your shoulders back. Your sciatic muscle will thank you. These exercises aim to keep the abdominal, lower back and thigh area strong & supported which in turn will keep the symptoms of painful Sciatica at bay.