How to Exercise when Living with Sciatica
If you suffer from sciatic nerve pain, you may find it impossible to exercise when living with sciatica. However, we have three tips that can get moving!
Help Soft Tissue by Using Heat
You should apply some heat to the rear pelvis for 15 to 20 minutes before you exercise. This will help improve blood flow. Therefore, allowing the blood vessel to dilate. This will boost oxygen, blood flow and heal the lower back.
Heating the soft tissues will already help decrease stiffness and spread the skin out. This will allow the muscles around the spine to stretch out. This will also help increase the range of motion in the lower back.
There are several options for heating out the lower back. They include taking a warm bath, using heart therapy, or using a gel pack.
When using heat therapy, use a towel or a cloth between the skin. And take breaks when applying heat. So, you did not burn yourself.
Also, see: When Should I Use Heat Therapy?
Start with Low Impact Moves
- If you have not exercised in a while, you should start slow. You should begin by doing only 5 to 10 minutes of light exercise.
- Some exercises are designed for people living with sciatica. You can also go on a stationary bike or an elliptical machine.
- Do not use exercises that will injure the spine, such as running or intense mountain biking.
Watch Your Form
It is paramount to pay attention to form while exercising. You need to pay attention to your breathing too. If you are mindful, you will not be bothered by the pain. Be sure to do the exercise correctly. Therefore, you won’t injure yourself.
You may be sore when you first begin exercising. An ice pack can help you with soreness and decrease pain.
Regular Exercise Prevents Recurrences
If you are living with sciatica, you should begin a regular exercise program. Exercise can help your discs and spine. When you exercise, your symptoms will start to improve, and you will be in less pain over time.
You should speak to your doctor if your symptoms become worse with exercise. A doctor will then look at the cause of your sciatica (such as a herniated disc) and develop a treatment plan.
We get sciatica can be deliberating. So, call us at 888-409-8006 to get down to the problem.