Exercise for Sciatica – Back Pain Exercises for Sciatica Pain Relief
Exercise for Sciatica – Back Pain Exercises for Sciatica Pain Relief
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Home Page > Health > Diseases and Conditions > Exercise for Sciatica – Back Pain Exercises for Sciatica Pain Relief
Exercise for Sciatica – Back Pain Exercises for Sciatica Pain Relief
Posted: Jan 11, 2011 |Comments: 0
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McKenzie exercises (named for physical therapist Robin McKenzie) can also be very beneficial during times of acute sciatica pain and inflammation (although they also have benefit as a preventive form of exercise as well). McKenzie exercises are often associated with extension (backward bending) of the spine, but in reality they are about testing for, and then exercising in, positions and stretches that alleviate or produce “centralization” of symptoms.
Centralization means that the symptoms move closer to the spin For example, if you have low back pain with sciatica (leg pain), centralization would be where the symptoms leave or lessen in the leg, even if the pain stays the same or gets worse in the buttocks or low back. Over time, in most cases the buttock and low back pain will also improve in situations where initial centralization is achieved.
Because the vast majority of the time extension of the spine is beneficial in reducing or centralizing pain, McKenzie exercises are often called “McKenzie Extension Exercises”, but true McKenzie Technique actually tests for the position(s) that are beneficial for an individual patient.
So, although McKenzie exercises most often do involve extension of the spine, they can involve flexion (forward bending), side bending, and/or rotation – depending on what position reduces or centralizes symptoms.
The following positions/stretches from McKenzie technique are the most common ones that are helpful. You may find other positions that work better for you. You will probably have some pain when you first move into a new position. After you get into each position, wait 30 seconds to a minute to see what happens with your symptoms. The thing to remember is that you are looking for a position that eases the symptoms the furthest away from the spine.
If you have sciatica all the way to the foot, a good position would be one that moves the pain out of the foot and calf, even if it intensifies pain in the buttocks or low back. If you only had sciatica in the buttock and thigh, a good position would be one that moves the pain out of the buttock and thigh, even if it gets worse in the low back.
Any position that makes the symptoms the furthest from the spine WORSE should be avoided ! In other words, do NOT continue with any position that makes symptoms either more intense in the leg or extend further down the leg. Keep testing different positions until you find the one that does the best job of alleviating the symptoms furthest from the spine.
Once you find a position that works well, hold that position for 1 to 2 minutes and then take a break for 30 seconds or so in a neutral position. Repeat the beneficial position frequently, as long as it continues to relieve the symptoms furthest from the spine.
The following are illustrated instructions for the most commonly helpful McKenzie exercises.Exercise #1. Lie on your stomach on the floor or another firm surface and prop your upper body up on your elbows while keeping your hips/pelvis down on the floor. Hold this position for 30 seconds to a minute or more at a time. Experiment with bending your upper body left and right to see what position reduces or centralizes the symptoms the most. This can be repeated many times throughout the day during times of acute flare-ups.
Low Back and Sciatica (Acute Symptom Care):
Exercise #2. The “Cat” stretch is an alternate exercise to the one in Figure 1. Simply get on your hands and knees and slowly relax your back and abdominal muscles so that your stomach hangs down and your lower back curves downward. Keep your head raised, looking in front of you. Hold this position for 30 seconds to a minute or more. This can be repeated frequently throughout the day when needed.
Exercise #3. If you have an exercise ball, you can use it to stretch your back in extension as shown. If you have difficulty balancing on the ball, be sure to have someone assist you by holding the ball still. This position can be maintained for up to several minutes, but be sure to hold your head up periodically to avoid getting lightheaded. If you do not have an exercise ball, you can use a couple of pillows underneath your low back to place it in extension.
Exercise #4. As mentioned in the text, McKenzie exercises are usually associated with spinal extension (backward bending), but in reality, McKenzie method uses any position that reduces or centralizes symptoms, including flexion (forward bending). A flexion stretch of the spine can be done on an exercise ball as shown, or could be done by lying on a stack of pillows, or perhaps the arm of a sofa. Because flexion can cause worsening of disc problems, It is recommended that you only use this positioning for short periods of time (a minute or less) unless otherwise instructed by a health care professional.
The same exercises just discussed can also be used as a preventive measure once symptoms are gone. As a general rule, if there are no significant symptoms, using just straight extension (as in Exercises 1 and 3 works quite well for preventive purposes.
To Learn More About The 10 Minute Sciatica Relief Exercise Program and Get Immediate Pain Relief in Just 3 Days! Please Visit http://treatmentforsciatica.blogspot.com
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About the Author:
Greg Mason is a leading network technology expert and product review specialist and Founder/CEO of TKM Mason Group. Over 18 years, his practical advice has helped many consumers, programmers, developers, network engineers, and everyday web surfers all over the world.
Mr. Mason has a master’s degree in information systems, with distinction, and a bachelor’s degree in computer science, magna cum luade. Mr. Mason has been involved in the commercial Internet community since 1991. He has experience in developing server technology, encryption, Internet development, and a strong understanding of e-commerce technology and it’s development.
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Greg Mason is a leading network technology expert and product review specialist and Founder/CEO of TKM Mason Group. Over 18 years, his practical advice has helped many consumers, programmers, developers, network engineers, and everyday web surfers all over the world.
Mr. Mason has a master’s degree in information systems, with distinction, and a bachelor’s degree in computer science, magna cum luade. Mr. Mason has been involved in the commercial Internet community since 1991. He has experience in developing server technology, encryption, Internet development, and a strong understanding of e-commerce technology and it’s development.
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