Best Guidance Of Exercises For Relieving Sciatica

Back Extension Stretch

One exercise to relieve sciatica pain is a lower back stretch similar to a cobra pose in yoga that is done by placing your lower back in extension. Lie on your stomach and prop yourself up on your forearms. This may be painful and shouldn't be done for more than a few seconds at first. Try to do 10 reps. You can increase this stretch when you're ready to advance to a cobra. Place your palms by your sides and lift your upper body off the floor but keep your hips on the ground. Keep your elbows in and your shoulders pulled back. You can do this daily.

Backbend Lying Opposite

Some people may have a hard time getting up and down off the floor. Those people can try a gentle back bend instead, or do this as well. Stand with your feet shoulder width apart and put your hands on your lower back to support the back. Bend your knees slightly and lean back. Your lower back will arch and your neck can relax back. Be careful to lean back slowly and come back up slowly so you do not get dizzy. It will help protect your back if you engage your glute and abdominal muscles by squeezing them. You may hold this for only a few seconds and do a couple at a time every day, unless told differently by your doctor.

Arm and Leg Raise

A gentle strengthening exercise that may be help with your sciatica is the opposite arm/leg raise exercise lying on the floor. There is a more advanced version that is done on your hands and knees, but you should not try this unless specifically told you are strong enough to. Lie on your stomach and put your arms on the floor in front of you with your palms down. Squeeze your abs and glutes. Lift your right arm and your left leg an inch or two off the floor. Lower them and lift your left arm and right leg. Do three to five reps per side and work up from there. Consult your doctor for specific recommendations on how often you should do this exercise.

Pilates

One type of sciatica exercise that addresses all three issues is Pilates. This sciatica exercise is actually a routine of exercises that work all the major muscles of the body while placing emphasis on the "core", a term used to describe the abdomen and back muscles which support the torso. Exercises are performed either on specially designed machines or done as a specific routine on a mat. The quality of the movements should be stressed rather than the quantity. Each movement is performed an average of only five repetitions and done in cadence to proper breathing. All of the exercises can be modified to fit individual limitations. It is important to find a certified Pilates instructor because the movements need to be done precisely. Also, a trained instructor will have had extensive training in anatomy, rehabilitative techniques and body mechanics as well as being versed in the methods.

Yoga Postures

Yoga, another form of sciatica exercise which strengthens and stretches muscles and increases circulation, can be of great benefit to sciatica sufferers. The study of yoga actually encompasses areas from the spiritual to the physical, but one area, asanas, or the physical yoga postures, can help relieve symptoms of sciatica. While one can benefit from following yoga routines from tapes, DVD's and generalized classes, private yoga consultations are recommended for treating sciatica. An experienced yoga therapist will create a program of specific yoga positions and breathing exercises for relieving sciatica. Modifications can be made for individuals who cannot perform the sciatica exercise through the full range of motion.

Tai Chi

Tai Chi, a type of martial art, uses gentle flowing movements to strengthen muscles and increase circulation. This type of sciatica exercise can be done by anyone who is able to walk. The movements also increase flexibility in the muscles and joints, improve posture and balance and in many cases have reduced the pain attributed to inflammation.

Feldenkrais, another Mind and Body Discipline

The Feldenkrais Method is a sciatica exercise that uses movement to improve neuromuscular activity. The two areas of discipline in this method are "Awareness through Movement" and "Functional Integration". The first, ATM, utilizes gentle movements to make the individual aware of body postures and can be done in a class setting. The latter, FI, is a private session where touch is used to increase the communication between the brain and the body. Students of this method have reported these exercises for relieving sciatica have improved the condition as well reducing the pain.