.jpg)
Exercise for sciatica.
Exercise for sciatica relief is easier said than done! For many suffering chronic pain it can be difficult to get out of bed never mind prancing around doing push ups, star jumps and heavy bent over rows! It’s important to recognise though the very beneficial aspects that exercise brings to our general wellbeing. Fresh air, change of scene, sunlight, nature and improved general fitness can all have a very positive effect on our mood, sleep, appetite and just our day to day psychological outlook.
How to reduce sciatica pain and its impact. Medical professionals all agree on this.
I’ve done hundreds of hours research into how to reduce sciatica and one of the things that medical professionals all seem to agree on is, if at all possible, do not stay in bed for any extended length of time. At the beginning of an acute sciatic episode it’s acceptable to rest for say 48 hours so as not to cause any more tissue damage but once that period is over then it’s essential you try and get back to, as much as possible, your normal daily activities, while being careful not to aggravate your sciatica further. Exercise can help us do this.
What are the best exercises to relieve sciatica pain?
Low impact exercises are a fantastic way to get your heart rate up, muscles moving or blood flow pumping while having a low risk of causing further damage.
- Walking
- Swimming – be careful with some stroke styles, side stroke is ideal.
- Aqua Aerobics
- Cycling
- Yoga
- Gardening
- Pilates
- Rowing – be careful extending too far on the row back
- Cross Trainers
- Step Aerobics
- Nintendo Switch and Ring Fitness!
All the above are great examples of how you can get moving with low chance of making your sciatica worse.
How can I increase the amount of exercise I do?
Getting into a routine is probably the most effective way of getting your daily exercise fix. Paying for a gym membership can also be a great way to increase your motivation! There’s also lots of Apps (just search for fitness on Google Play or the Apple Store) that will show you some great exercise routines and send you reminders or just set your own reminders on your phone. Getting a fitness tracker like a Fitbit is also highly recommended to encourage you to set goals and track your progress.
Being fitter will help you to beat your sciatic pain.
A gym may not be practical for you but you can still exercise at home or outside in the park or local roads. The most important thing is you try and get some form of regular mobility into your day and not allow sciatica to hold you back. I understand that may be difficult for you to take onboard, particularly if you are suffering chronic pain, but it’s vitally important you try and keep your general fitness up to allow you to alleviate the sciatica. Things like muscle wastage, bed sores or stiffness are not going to help you. By having some element of general fitness your outlook and general life opportunities are expanded giving you further motivation to get on top of your sciatic pain.
You may have to try some of the other suggestions on the sciatica remedies page first to get to a point where you can start regular exercise, that’s OK. I used to put an ice gel pack on my back while gardening and still do! Before I go for a walk now I always take a few drops of CBD oil.
Exercise for sciatic pain – top 7 things to avoid:
- High impact exercise like skipping or running
- Anything that puts too much pressure or weight on your lower back
- Avoid lifting weights above your head
- Don’t ignore any warning signs, if it hurts stop!
- Avoid things like straight legged sit ups as these put stress on your back
- Don’t overdo it, take it easy when starting any exercise regime
- Don’t forget to warm up first with some light stretches
There’s some great general advice on exercise here on the NHS website.
As well as the above advice we’d like to suggest a few things below that can help you achieve your exercise goals. Great tip – some of these machines are fantastic to work out at home with online classes on You Tube.
For a more a gentle way to get exercise check out out blog “walking makes my sciatica worse”.
Our top exercise products to help with sciatica.
Highly recommended: SB350 Indoor Training Bike
What users said: “Looks brill, sturdy and easy to assemble”.
“Solid bike, runs quiet. 5 stars”.
Highly recommended: WalkSlim walking/jogging treadmill
What users said: “Practical and quiet. Worth the price”.
“Easy to get out and then store away afterwards”.
Highly recommended: Indoor Bike Stand Turbo Trainer
What users said: “Solid, well made. Took me 30 minutes to put together, easy”.
“Great value. Assembly is really easy”.
Highly recommended: V Fit Tornado Rower
What users said: “A great piece of home gym equipment for the price”.
“I have a disability and this keeps me fit and maintains some strength and mobility”.
Highly recommended: Sunny Health and Fitness Rowing Machine
What users said: “Perfect for short high intensity cardio sessions”.
“Surprised it was so good”.
Highly recommended: Ultrasport Bike Trainer
What users said: “I love it. Just wish I’d purchased one sooner”.
“Built well, smooth. Impressed with the quality”.
Highly recommended: Ultrasport Bike Trainer with Pulse Sensors
What users said: “The roads where I live are too dangerous for me so I’m loving this indoor bike, so chuffed”.
“For light workouts this is very good and I’m very happy with it”.
Highly recommended: Sunny Health and Fitness Reclined Bike
What users said: “Great product. Well worth the money”.
“Exactly what I’d hoped for”.
Highly recommended: Arm and Leg Exerciser
What users said: “Perfect”.
“Very surprised at how effective this is”.
Highly recommended: Up Down Stepper
What users said: “I used one every day for over 5 years until it finally broke. No hesitation in getting another one”.
“Love this. Really gets your heart pumping”.
Highly recommended: Resistance Bands
What users said: “These bands are quality. I love them”.
“Great for working out at home”.
Highly recommended: Nintendo Switch and Ring Fit Adventure
What users said: “This is not a gimmick! Gives a great workout”.
“Great fun and challenging”.
Highly recommended: Reebok Step
What users said: “Perfect, the best there is”.
“Yes it’s expensive but it will last forever”.
Highly recommended: Fitbit Versa 2 Health and Fitness Tracker
What users said: “Accurate and a great motivator”.
“Brilliant, has encouraged me to run and walk more”.
Other exercise for sciatica tips. Products to help you work out.
If you have you any tips on exercise for sciatica please get in touch through the contact page. Also check our page on stretching to ease sciatic pain as a great warm up before exercising.