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Get Help For Scatica – Ease The Pain Through Exercise
Contrary to what you might think, exercise is one of the best things you can do to help get relief from sciatica. Bed rest is fine at first for just a few days if necessary when your pain starts but it will make your condition worse if you continue. Exercise and physical movement are necessary to rehabilitate the back muscles and small spinal muscles to better support your back. Without proper exercise, your back muscles become weak and this can lead to further back injuries that will cause increased pain. Exercise is not only important to maintain muscle conditioning but also to maintain spinal discs. Since your disc is not vascularized internally, movement is necessary to get nutrients into your disc as well as waste products. Maintaining a healthy disc will help prevent pressure on your sciatic nerve. Many exercises can be done in the comfort of your own home. A simple sciatic exercise program generally includes core strengthening, hamstring stretching and aerobic exercise.
Which exercises for Sciatica?
Before you embark on your sciatic exercise program, be sure to visit your healthcare provider. It is important that you have a proper diagnosis of the cause of your lower back pain. For example, do you have a herniated disc or specifically spinal stenosis? This will determine the right type of exercise you should be doing. Doing the wrong exercise will increase your sciatic pain and may cause permanent damage. Not only is it important to do the right exercises, but also the exercises must be done correctly. Exercise done incorrectly can make your problem worse. It’s a good idea to work with a physical therapist or chiropractor to learn how to properly perform your exercises. Then you should be able to do it yourself safely.
1. Core Muscle Strengthening
A sciatica exercise program usually starts with strengthening your core muscles. Your core muscles include your abdominal muscles and back muscles. Strengthening these muscles will provide better support for your back. Stretching exercises for your back and abdomen aim to target the muscles that cause pain because they are tight and lack flexibility. By stretching and strengthening your core muscles, you should be able to recover quickly and delay future occurrences of sciatic pain.
2. Hamstring Stretch
Next, you can incorporate hamstring stretching exercises. If you’re not familiar, your hamstrings are located on the back of your thigh. Chances are your hamstring muscles are tight and putting pressure on your lower back. A tight hamstring can make your condition worse or it may be the cause of some of your sciatic pain. Hamstring stretches should be part of your regular exercise routine whether you have sciatica or not. This form of stretching is known to be effective for most forms of sciatica.
3. Aerobic exercise
The third form of exercise involves aerobic exercise. Aerobic exercise is not what you would call specifically for sciatica but may be beneficial. Aerobic exercise provides full body fitness. One of the simplest forms of aerobic exercise is walking. I’m sure you are aware that walking is a very low impact exercise and will provide excellent therapy for your sciatic pain. It is better to walk every day. If you are not used to walking, make sure you start slowly. Try to work up to three or more miles a day. Your walk should be fairly brisk to get your heart rate up. Walking will strengthen all the muscles of the body allowing you to have a good posture. Good posture is important to alleviate and even eliminate all back pain.
Important Final Tips:
Taking care of your sciatica will be a daily effort. Be careful how you lift things, don’t sit or stand for long and try to maintain proper posture. Everything contributes to the relief of your sciatic pain. Don’t forget to get a proper diagnosis before you start and make sure you learn how to do your exercises correctly. If you follow this regimen, you should have great success. In fact, you may experience relief within a few days to a week.
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