Before looking for treatment options for sciatica, it is important to understand what the condition is. Sciatica is the name given to any form of pain caused by irritation or compression of the sciatic nerve. This is the longest nerve in the body and can be damaged in several ways, causing pain that can range from a mild irritation to debilitating pain.
Most cases of sciatica last for around six weeks and subside without any treatment or intervention. However, there are things that you can do to help at home, such as exercise. In rare cases surgery may be required.
It is important to find out the causes of your sciatica before you make any decisions on how to treat it. If you are looking for non-surgical options to treat your sciatica in Paramus, NJ, then you need to know which exercises can help with which causes.
The majority of sciatica cases are caused by a slipped disc. If your sciatica is caused by a slipped or herniated disc, then there are specific exercises that are designed to move the pain from the leg to the lower back. The most common exercise for this type of sciatica is accomplished by extension exercise.
Start by lying on your stomach, ensuring that your hips are on the floor. This gently puts your lower back into extension. You then need to bring your upper body up onto your elbows, keeping your hips on the floor. Make sure that when you do this exercise you start slowly as some people cannot tolerate this position at first.
Hold the position for one repetition of 5 seconds to begin with and slowly build yourself up to holding the position for up to 30 seconds. You should aim to complete 10 repetitions of this exercise.
Degenerative Disc Disease
Sciatica caused by degenerative disc disease is a harder to treat with exercise. This is because if you do the exercises incorrectly then there is very little benefit. For this type of sciatica, you need to use dynamic lumbar stabilization exercises. An example of this type of exercise is the ‘hook lying march’.
To perform this exercise, lie on your back with your knees bent, feet flat on the floor and arms at your sides. Then, you need to raise your legs alternatively about 3-4 inches from the floor while at the same time tightening your stomach muscles. Aim to perform this exercise for 30 seconds, for 2-3 repetitions, with a 30 second break in between.
Sciatica can be improved with specific, regular exercise, however it is always best to contact an expert in sciatica relief in Paramus, NJ before trying anything at home.
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Physical therapy and exercise for sciatica, spine-health.com