An excessive degree of compression being brought to bear upon the sciatic nerve emerging from the spinal column results in sciatica, an extremely painful condition which can recur, and can disable the sufferer for considerable time. Over many years, so many sufferers of sciatica have asked me if there are any effective exercises they can do for themselves to reduce the likelihood and severity of a recurrence of sciatica?
The common misdiagnosis and mistreatment of sciatica is due largely to the fact that sciatic pain can be felt in a variety of places and intensities within these places, with the possibility of varying degrees of inflammation present. This variation can often lead to a degree of confusion on how best to proceed.
The initial treatment protocol MUST be to address the inflammation that is likely present, and for this to be done before any significant rehabilitation can commence. Failure to do so is fraught with danger, complications, and the potential for further suffering.
Restoration of the body’s natural symmetry, elasticity of the soft tissue in the lumbar region, and a re-establishment of adequate specific spinal support strength is fundamental to the process, and is conditional to the crucial de-compression of the nerve.
These three factors of restoration are in fact crucial to the restoration of the lumbar spinal movement functions; 1) lateral spinal rotation, 2) lateral spinal flexion, and 3) anterior/posterior spinal flexion/extension.
The question, of course, remains of how precisely to proceed, but it’s important to note, having achieved the necessary inflammation reduction, the restoration of body symmetry, restoration of elasticity in the lumbar region, and the re-introduction of spinal support strength, will then result in the incidence of sciatic pain becoming infinitely diminished.
It is also imperative to emphasise, recognise and embrace the fact that the process must be adhered to in a systematic and controlled manner to avoid susceptibility to further sciatic attacks, and as is the case with any nerve compression, the cause of the compression needs to be eliminated or significantly reduced.
In order to be effective, emphasis on routine care, much as is the case with a number of other spinal conditions, is vital to the maintenance of a healthy and pain-free body. The nature, intensity, duration, and timing of these exercises, and stretches, are just as vital to the recovery as the awareness of the need to do them, so beware, sciatica is no exception. Specific exercises as well as stretches play a foundational role in such maintenance. Sciatica exercises should, at least initially, be done in a non-weight-bearing position, in order to minimise the potential for further compression. Within this limited article, it is not possible, nor is it wise to detail specific exercises for sciatica, rather to encourage the sufferer that self-help is certainly available, and is proven effective.