To alleviate the pain of sciatica, doctors recommend sciatica exercises. They urge an active lifestyle because it releases your body’s natural pain relievers against chronic pains. But not all exercises are good for you: some actually cause more harm than others! Check out this article to determine which ones and why they shouldn’t be done when suffering from low back or leg pains caused by sciatica.
Burpees have long been a favorite exercise choice for individuals looking to get their blood pumping and burn calories. Unfortunately, those with sciatica or lower back pain should avoid this type of workout because it can lead to more aggravations in the area. One reason burpee exercises are included on our list is that they increase risks for back and arm injuries when done incorrectly—which could be problematic if you’re suffering from sciatica!
#2. Double leg lift
Trainers classify the double leg lift as a core-strengthening exercise, but common mistakes in form can lead to sciatic pain and even spinal injury. If you’re not careful while performing this movement, your lower back may be put under too much stress at once!
#3. Supine leg circles
Pilates is one of the common sciatica exercises. With the increased strength and flexibility that come with Pilates, it can be an effective rehabilitative program to help reduce pain from nerves pinching your spinal cord or back muscles pulling on the spine’s discs. It has even been known to treat some severe cases of chronic pain like sciatica.
However, supine leg circles, which involve stretching the hamstring muscles and rotating the legs, may be a bad Pilates move. Because sciatica causes pain that radiates from your back to your legs, doing such movement puts your entire nerve system at risk of getting more damaged or compressed!
#4. Hurdler stretch
The hurdler stretch is an exercise routine that has been popular with athletes since the 1920s. It’s a good way to warm up muscles before exercising or compete in sports, but many fitness trainers and physical therapists are advising against it because of its negative side effects on your spine, hips, knees, hamstring–even leading to increased compression of your sciatic nerve!
#5. Bent-over row
If you loved doing weight training before developing sciatica, researchers suggest not to do any heavy lifting for at least two months while the condition clears up because it may worsen lumbar vertebral bone pain or buttock tightness. Exercises such as squatting, deadlifting and bent-over row have been shown to make things worse in those suffering from sciatic nerve pain.
Cycling is one of the most enjoyable exercises for your body, but it’s not as much fun if you’re feeling pain in your hips and legs while cycling. With cycling’s calorie-burning properties combined with other benefits like improving cardio health, there are plenty of reasons to cycle. Just make sure those hip and leg muscles get some recovery time too!
Stop any time you feel muscle tingling or weakness in your hips to do some quick stretches for the quadriceps, hamstrings, and piriformis. These muscles are responsible for stabilizing hip function as well as relieving tension on your sciatic nerve.
In addition, sitting on a bicycle saddle can be very uncomfortable and cause many problems for your back. Sitting too long doesn’t allow enough blood to flow, which makes nerves in the spine compressed as well as puts pressure on them—this causes pain that radiates down one or both of your legs.
#7. High-impact sports
Sciatica patients are advised to avoid high-impact sports. Although they work wonders in conditioning the heart and lungs, these types of activities have no place in a fitness routine for people with sciatic nerve problems.
Footballers or hockey players risk worse pinching down their joints and discs when playing contact sports, leading to further complications within the spine. They may inflict severe injuries on top of other issues already affecting their health condition.
Upper Cervical Care for Sciatica Pain Relief
So, besides excluding the mentioned workouts in your sciatica exercises, we highly recommend paying close attention to the curvature of your cervical spine, which studies have shown can trigger and exacerbate neck pain.
Imagine you were playing a game of Jenga. You’re just about to reach for the last block on top when all of a sudden, every single piece below it starts wobbling and then topples over onto the ground in an instant! That’s what happens if your upper cervical spine isn’t aligned right—the weighty head shifts, and the rest of the spine eventually falls out from under each other, causing pain to shoot down through your hips or lower back with shooting spasms that radiate up past your toes.
If you have tried different sciatica remedies recommended by your physician but found little to no changes, consider alternative care. Case studies prove that upper cervical chiropractic can manage mild and intense levels of pain caused by a compressed or irritated sciatic nerve. The process is straightforward, gentle, and holistic as it aims to provide patients with the natural option for healing their condition while being noninvasive on the body’s self-healing capabilities.
Upper cervical chiropractic involves finding the key areas that require chiropractic adjustments. Then, after your chiropractor determines the nature and extent of the underlying cause of your pain, you can begin receiving adjustments.
For more information on how you can manage sciatica pain, you can contact the nearest upper cervical chiropractor in your city.