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Sciatica Exercises through Muscle Strengthening
17 Comments
If you are afflicted with sciatica, fret not; because sciatica exercises can bring you the relief you need. These exercises involve stretches and muscle strengthening that can significantly reduce pain and relieve the symptoms.Sciatica is a condition in which the sciatic nerves, which originate from the base of the spine, are compressed due to various reasons like herniated disc or slip discs and similar causes. The pain usually radiates from the lower back down to the toes. Exercises for sciatica can help alleviate the symptoms of this condition. For sciatica help, you can perform the following exercises at home:
Muscle Strengthening
These sciatica exercises aim to develop muscle tone and strengthen the muscles. To develop the muscles, they should be used as often as you can. When a muscle is not used, it atrophies and slowly wastes away, making it prone to injury and pain. You can exercise the lower limbs of your body through several ways.
- Walking is an excellent exercise for sciatica. It works all the parts of your lower extremities because when you walk, you move all of your lower limbs, your lower back, your thighs, legs, and feet. It is also convenient and easy to do. You do not need to go outside if you do not want to. You can walk during work while you do your job, or walk to and from your workplace in the morning and evening. Of course, going out for a leisurely walk is still the best option because you get to breathe fresh air and simultaneously relax and enjoy the scenery. This sciatica exercise is the most recommended because it is the most convenient for many sciatica patients.
- Cycling is another one of the sciatica treatment exercises that you can do even inside your house. This will exercise your lower back, thighs, legs, and feet. It strengthens your stamina too and keeps you fit and healthy.
- Performing movements that involve the lower half of the body are also good exercises for sciatica pain. This is because these sciatica stretches develop and strengthen the muscle tone and alleviate pain due to muscle tightness and weakness. Simply lying flat on the floor and lifting your lower body parts can help too.
Exercises to relieve sciatica can be varied and fun if you know how to keep things interesting. Selecting the best exercise for you is the key to reducing your symptoms. For full video tutorials and detailed explanations of the best sciatica exercises to perform, I recommend having a look at Dr George Best’s Sciatica Self Care program.
17 Responses to “Sciatica Exercises through Muscle Strengthening”
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harold brown said on December 12th, 2010
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Jerry said on December 13th, 2010
Hi Harold,
I hope these exercises work out for you. Let me know how they go.
~Jerry
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Jerry said on December 15th, 2010
Hi Harold,
If back exercises helped before, then you may be interested in following Dr Best’s Sciatica Self-Care Program. It’s a program (with video tutorials) specifically aimed at people who want to do simple, but very effective exercises to relieve their sciatica. Anyway you can read more about it in my Sciatica Self Care review.
~ Jerry
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lily said on January 7th, 2011
i am so glad i found this site. i am 30 and am currently experiencing sciatica pain. my left leg is in so much pain. and ive noticed that during the day when i am most active the pain is lessened. but during the night it hurts so bad it feels like someone is stabbing my left leg in various places. i am glad to see that this pain can be alieved with out narcotics because i do not want to get into the habit of relying on pain medication. thank you for this information. i am going to hang in there and try all these methods!
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Jerry said on January 8th, 2011
Thanks for visiting, Lily. I hope you find a solution soon to your sciatica.
Jerry
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Cheryl said on January 16th, 2011
I am 26, have sufferered w this sciatica for about 3 months. I can barely stand or walk for very long periods, let alone excercise. The pain is overwhelmingly unbearable. The only thing that alleviates pain is painkillers, which I before would have never turn to before. Just to be able to function as normally and carefree before all of this, I would be so overjoyed. Words could never express how great it would be.
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Jerry said on January 16th, 2011
Hi Cheryl,
So sorry to hear that you have sciatica at only 26. I know how debilitating it can be! If exercise is too unbearable to do, then have you considered trying the methods outlined in the Treat Sciatica Now program? It is ideal for people in your situation.
Jerry
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Lara said on January 24th, 2011
I am 36 and have been experiencing sciatic pain for a week now. It is really negatively affecting my life since so many things I want to do are now very painful. I started using Advil and that does help, but I don’t want to have to take that long term. I am going to start doings these exercises tonight, plus alternating between the hot and cold packs. Thanks for the advice.
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Jerry said on January 25th, 2011
Hi Lara,
Sorry to hear about your sciatica. Yes, Advil is simply a pain-killer, not a solution. Good luck with your recovery and I hope you are back in full action soon.
Glad my site could be of assistance,
Jerry
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Brittany said on February 4th, 2011
About three weeks ago, after two days of flying and some heavy cleaning and moving, I came home and realized that my right leg (certain areas, mainly the side of the leg almost half of my lower calf, down through my ankle to the top of my foot) were numb.
Then started the pain after relaxing that evening. It was the most excrutiating pain I have ever felt. I went to my doctor first thing the next morning, and he immediately sent me for an ultra sound thinking it might have been a blood clot. After ruling that out, he took x-rays and was not able to see anything. He finally gave me a shot of morphine and it didn’t phase my pain. He sent me immediately to the hospital where they diagnosed me as having sciatica and prescriped medication.
Two days later I followed up with my doctor and he referred me to an orthapedic specialist, chiropractor and also to have an MRI. Unfortunately, my insurance deductable would have been $2000.00 to get the MRI and I couldn’t afford that so I opted out of that and saw the orthapedic specialist and also went to the chiropractor. The orthopedic doctor instructed me to go for physical therapy. I have been once, and haven’t noticed anything different.
I have been to the chiropractor 7-8 times and haven’t noticed anything (mind you having to pay $35.00 deductibles each time to see these doctors). I am on hydrocodone/acetametaphine and also aleve and that tends to help with the pain, but I can definitely tell when it starts to wear off it is like extreme fire crackers going down my leg and exploding in my toes and my foot and leg are still numb. I was out of work for a week and then returned last week, but I can’t walk very well. It’s almost like drop foot because I have had to adjust my walking habits because of not being able to feel my muscles in my leg and toes to walk properly.
My physical therapist has instructed me to stop going to the chiropractor, and also said it could possibly be a pinched nerve or herniated disk (saying that sciatica is the umbrella and the pinched nerve or herniated disk would be more of an acute diagnosis) and I don’t know what to do to cure it. I can’t go on living my life the way it is, in pain and unhappy.
I came across your book treat sciatica now and am really interested in purchasing it. I am very weary of the “get rich quick” scams and wondered if your book could even help me. Does your book fix most of these problems? I am open to anything and if you think it would help, I am more than willing to purchase the book. Thanks for your help!
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Jerry said on February 5th, 2011
Hi Brittany,
Sounds like you went through quite a process to find out that you had Sciatica. But I’m glad that you were eventually able to find the cause of your pain.
Yes, this condition is awful to live with, which is why I started this site in the first place. Any program or book that I mention is one that has been tried and tested, which is why you’ll often see me talk about Treat Sciatica Now. This is not my own book, but one which has helped many people in getting natural relief from Sciatica, especially when exercises or physical therapy are too painful to endure.
What’s nice about any of the books/programs I talk about is that they have a 2 month money-back guarantee. So if you find that they do not live up to your expectations, you can get a refund. Plain and simple.
I hope that settles your nerves, and realize this is by no means “a get rich quick” scam.
Best of luck in relieving your Sciatica. I’ll be thinking of you.
Jerry
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Rick said on February 7th, 2011
I was diagnosed with Sciatica last year and attended physical therapy for several weeks. The exercises and traction seemed to give some relief, but never eliminated the pain. I have now developed more severe pain then before and can only walk a short distance before the numbness and weakness in my left leg becomes unbearable. I find myself hunching over and even tilted a little to the right when I try to stand up straight. Sometimes just a slight twisting of my torso can cause so much pain that my left leg will buckle underneath me. I used to walk for exercise, but this pain has made that impossible, and that is affecting my general health in a bad way (weight gain).
Since the stretching exercises appear to be no longer effective in reducing my pain, what is the next step to getting this Sciatica under control. I haven’t found an OTC medication that does anything to relieve the pain I am experiencing. Even Darvocet and Tylenol/w codeine are ineffective for how much this hurts.
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Jerry said on February 7th, 2011
Hi Rick,
I’m sorry to hear about your terrible experience with Sciatica.
It sounds like Sciatica exercises do not seem to be helping, and medication (which is my least favorite option) is no longer helping numb the pain. One alternative I have in mind is to consider having a look at Treat Sciatica Now – which contains a number of alternative methods to help get you cured, without having to go through anymore physical therapy or exercises. You’ll notice I’ve written a whole review on it.
Otherwise, perhaps it is no longer Sciatica that is the route cause of your pain. And maybe it is time to revisit the doctor to ensure that you do still have Sciatica, and that it is not some other back or nerve condition.
Sorry if I could not be of more help, but I hope you find lasting relief soon.
Jerry
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Jeff said on February 15th, 2011
My son is 14 and experiencing pretty severe sciatic pain. He is 5’10 155lbs and a very good athlete. for this his freshman year in high school he lettered on cross country and started for the varsity soccer team until this recurring issue made it impossible for him to play. The only real relief he has gotten in the last 2 weeks is from Vicadin. Neither he nor I want him to be on this strong a medication.
Have you come across many kids his age that have sciatic pain?
thanks
Jeff
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Jerry said on February 15th, 2011
Hi Jeff,
Sorry to hear about your son’s experience with Sciatica. I’ve actually never heard of kids that age being affected by it. And yes, I agree that Vicadin is definitely not the ideal answer to his problem.
He is at the age that most boys start to grow, so this may be a form of growing pains that he is going through. But I think it is best to take him to a doctor to make sure that it is in fact Sciatica that he has.It will be interesting to see what the doc says.
Jerry
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Jeff said on March 21st, 2011
Jerry after getting multiple test doen it turns out he has a fractured vertebrae L5. 3 months of rest and he should be ok.
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Jerry said on March 22nd, 2011
Hey Jeff,
Glad to hear you finally found out the cause of his pain. I wish your son well in his recovery.
Past problems relieved by back exercises. Perhaps this will do it. Thanks. It started after using rounded soled exercise shoes. I am 83 yrs.