I have heard sciatica can be very painful and can be due to many different factors and conditions including having one leg longer than the other. Can Pilates help alleviate the shooting pain that comes with sciatica?
What exactly is sciatica?
Sciatica is a set of symptoms not a diagnosis itself. Sciatica is a term that refers to pain caused by compression or irritation of one or more nerves exiting the lower spine making up the sciatic nerve. The medical term for sciatica is radiculopathy meaning a spinal disc has extended beyond its normal position and is irritating the radicular nerve in the lower back, connecting with the sciatic nerve.
The sciatic nerve branches off travelling down the lower extremities through the back of the leg. Sciatic pain can be experienced along this nerve route.
What do you do if you have sciatica?
Rest for a day or two after sciatic pain flares up is advisable however, after that inactivity usually makes the pain worse. Without appropriate exercise and movement the back muscles and spinal structures become weakened and less able to support the back. This can lead to back injury and strain causing additional back pain. Many exercises for sciatica focus on strengthening the abdominal and back muscles in order to provide more support for the back. Stretching exercises for sciatica target muscles that cause sciatic pain when tight and inflexible. A regular program of strengthening and stretching can allow for quicker recoveries from a sciatic flare up and help prevent future sciatic pain.
Stretching for sciatic relief: lying prone (face down), pressing up on hands into an extension in the back maintaining contact with the mat with your pelvis.
Single knee to chest stretch-pull: lying supine, pull one knee up to the chest, alternate legs. Lumbar rotation: lying prone, legs in tabletop rotate knees from one side to the other.
Most types of sciatica will benefit from hamstring exercises and stretches. Tightness in hamstrings will place increased stress on the low back and often aggravate or even cause some of the conditions that result in sciatica.
There are different types of sciatica. For example, sciatica from a herniated disc occurs when disc material protrudes backwards and irritates or compresses a nerve root causing pain to radiate along the sciatic nerve. Lower back exercises, upper back extensions, abdominal strengthening for the upper and lower regions of the upper abdominal muscles can help.
Certified Stott Pilates instructor in mat and reformer Pilates.