When a bulging disc presses on the sciatic nerve that runs from the lower back down the leg, the pain can be intense and frustrating.Certain exercises can help to relieveВ В pain and prevent it from recurring.Check with your doctor before beginning anyВ
Aerobic Exercise
Engaging in regular aerobic exercise is one of the best things you can do to relieve chronic sciatic nerve pain.When you exercise, your brain releases endorphins, which act as a natural painkiller.Low-impact exercises are the best option if you have sciatica, as they do not put additional strain on your legs and lower back.Water aerobics, stationary bicycles and elliptical machines are safe exercise options for most people who suffer from sciatic nerve pain.
Strength Training
Strengthening your back and abdominal muscles can help to relieve lower back pain and tone your muscles to better support your spine--which decreases your risk of recurring bouts of sciatic nerve pain.You can strengthen your lower back muscles by lying on your stomach with your hands clasped behind you and resting on your lower back.Slowly raise your head and chest off the floor and hold the position for several seconds before easing back down.Raise one arm and the opposite leg off the floor while lying on your stomach with your legs straight out behind you to help tone your back muscles.
Tone your abdominal muscles by lying on your back with your knees bent.Flatten your back against the floor and curl up to lift your head and shoulders off the floor.Rest your hands on your stomach or chest.Do not clasp your hands behind your head and pull yourself up, as this can lead to neck injury.You can work your lower abs by tightening your pelvic muscles and raising one leg eight to 12 inches off the floor while keeping your back flat and your other knee bent with your foot on the floor.
Flexibility Exercises
Flexibility exercises promote a healthy range of motion and can help to keep your spine aligned, reducing pain.Lie on the floor on your stomach with your legs straight out behind you and slowly lift up so that your forearms are flat on the floor, shoulder-width apart.Pull your chest and head up so that you can look straight ahead to relieve pressure on your lower back.As you gain flexibility, you can push up so that your hands are flat on the floor with your arms extended while keeping your pelvis and legs flat against the floor.Standing straight up and placing your hands on your hips while gently leaning back so that your chest and stomach push forward while your spine dips is another good way to promote flexibility in your lower back.
Yoga and Tai Chi
Yoga and tai chi are low-impact exercise options that promote proper posture and flexibility.Both yoga and tai chi also focus on spiritual and mental balance, which can help you to relax and allow your body to heal.Use slow, gentle movements when practicing yoga or tai chi poses to avoid overexerting your back and increasing your risk of injury.
Aerobic Exercise
Engaging in regular aerobic exercise is one of the best things you can do to relieve chronic sciatic nerve pain.When you exercise, your brain releases endorphins, which act as a natural painkiller.Low-impact exercises are the best option if you have sciatica, as they do not put additional strain on your legs and lower back.Water aerobics, stationary bicycles and elliptical machines are safe exercise options for most people who suffer from sciatic nerve pain.
Strength Training
Strengthening your back and abdominal muscles can help to relieve lower back pain and tone your muscles to better support your spine--which decreases your risk of recurring bouts of sciatic nerve pain.You can strengthen your lower back muscles by lying on your stomach with your hands clasped behind you and resting on your lower back.Slowly raise your head and chest off the floor and hold the position for several seconds before easing back down.Raise one arm and the opposite leg off the floor while lying on your stomach with your legs straight out behind you to help tone your back muscles.
Tone your abdominal muscles by lying on your back with your knees bent.Flatten your back against the floor and curl up to lift your head and shoulders off the floor.Rest your hands on your stomach or chest.Do not clasp your hands behind your head and pull yourself up, as this can lead to neck injury.You can work your lower abs by tightening your pelvic muscles and raising one leg eight to 12 inches off the floor while keeping your back flat and your other knee bent with your foot on the floor.
Flexibility Exercises
Flexibility exercises promote a healthy range of motion and can help to keep your spine aligned, reducing pain.Lie on the floor on your stomach with your legs straight out behind you and slowly lift up so that your forearms are flat on the floor, shoulder-width apart.Pull your chest and head up so that you can look straight ahead to relieve pressure on your lower back.As you gain flexibility, you can push up so that your hands are flat on the floor with your arms extended while keeping your pelvis and legs flat against the floor.Standing straight up and placing your hands on your hips while gently leaning back so that your chest and stomach push forward while your spine dips is another good way to promote flexibility in your lower back.
Yoga and Tai Chi
Yoga and tai chi are low-impact exercise options that promote proper posture and flexibility.Both yoga and tai chi also focus on spiritual and mental balance, which can help you to relax and allow your body to heal.Use slow, gentle movements when practicing yoga or tai chi poses to avoid overexerting your back and increasing your risk of injury.
10 Ways to Overcome Difficult Sleep (suitable for experienced frequent insomnia)
