If you’re experiencing sciatic nerve pain, it’s important to be cautious about the exercises you perform. While exercise can help to relieve sciatic nerve pain, certain exercises can actually make the pain worse. In this article, we’ll discuss exercises to avoid for sciatica, and what to do instead.
Avoid: Toe Touches
Toe touches, or any exercise that involves bending forward at the waist, can increase pressure on the sciatic nerve and worsen symptoms.
Do Instead: Hamstring Stretches
Instead of toe touches, try gentle hamstring stretches to relieve tension in the lower back and improve flexibility.
Avoid: Heavy Lifting
Heavy lifting, especially with poor form, can cause additional strain on the lower back and aggravate sciatic nerve pain.
Do Instead: Core Strengthening
Instead of heavy lifting, focus on core strengthening exercises that can help to support the lower back and improve posture.
Running can exacerbate sciatic nerve pain, as the repeated impact can cause compression and irritation of the nerve.
Do Instead: Low-Impact Exercises
Instead of running, try low-impact exercises such as swimming, cycling, or walking to get your heart rate up without aggravating sciatic nerve pain.
Avoid: High-Impact Exercises
High-impact exercises such as jumping or plyometrics can increase pressure on the lower back and worsen sciatic nerve pain.
Do Instead: Yoga or Pilates
Instead of high-impact exercises, try low-impact exercises such as yoga or Pilates, which can help to improve flexibility and reduce tension in the lower back.
When it comes to managing sciatic nerve pain, it’s important to listen to your body and avoid any exercises that cause pain or discomfort. If you’re unsure about which exercises are safe for you, consult with your healthcare provider or a qualified fitness professional who can help you design a safe and effective exercise routine.
- “Exercises to Relieve Sciatica and Low Back Pain.” Spine-Health, 15 Apr. 2020, www.spine-health.com/wellness/exercise/exercises-sciatica-and-lower-back-pain.
- “5 Exercises to Avoid If You Have Sciatica.” Healthline, Healthline Media, 4 Dec. 2020, www.healthline.com/health/back-pain/exercises-to-avoid-with-sciatica.