Exercises For Sciatica

Sciatica, also known as sciatic neuritis, lumbar radiculopathy, or sciatic neuralgia, is nerve pain that travels down the back of the leg. The affected area may include the lower back, buttocks, leg, and certain parts of the foot. The discomfort from sciatica may feel like pain, pins and needles, burning, or a spider-like tickle in the leg.

Beginning at the lower two vertebrae, it has five nerve roots and extends along the entire length of the leg to the foot, providing sensory and motor functions. It is the longest and thickest nerve of the human body and can be the width of your thumb at the widest point.

Exercise Guidelines

Pay attention to how your body feels as you perform each exercise. The purpose of this is to help you develop your enteroception, also known as your mind-body connection. Enteroception is an essential tool for managing pain. Remember, pain is an output. The brain consults neurotags to determine whether it needs to create pain to protect itself. Neurotags are patterns of safety and danger. If the brain believes every movement is unsafe, then you will be in a constant state of pain.

The goal of these exercises is to perform them safely and comfortably. You need to create a pattern of safety for the brain to identify. This may take some time, and growth never takes a linear path. There will be days when you feel you are making great strides, and others when you feel you are taking two steps back. Have hope and know that when you have perseverance and faith, you will one day feel delightful in wonderful ways.

The goal of these exercises isn’t to become the strongest person on earth; it is to teach your mind and body that it is safe to move, live, and exist. Take your time, be safe, and use discipline as you move. If an exercise hurts when you do it, don’t do it. While it is important to challenge your body, you need to baby it. Be fair and reasonable with your expectations, so that it knows you would never put it in harm’s way. Remember, pain is your brain’s way of showing fear; give it something to trust by being responsible in how you treat yourself.

Disclaimer

The information provided on this website is for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Back Extension Gentle

Back Extension Medium

Back Extension with towel

Bird Dog Quadruped Same Side Lift

Chair Rotation

Double Leg Back Stretch

Floor Superman One Arm

Floor Superman Opposite

Lumbar Rotation

Lumbar Rotation Opposite Twist

Lumbar and Thoracic Side Flexion Standing 1

Lumbar and Thoracic Side Flexion Standing 2

Pelvic Tilt | Pelvic Tuck Sitting

Press-Up Kneeling (Harder)

SB Leg Lift 2

Sleeping Position Side

Single Leg Back Stretch

Supine Bridge Basic

Walking