WHAT IS THE BEST EXERCISE FOR SCIATICA?
IS WALKING GOOD FOR SCIATICA?
Walking regularly increases the synthesis of pain-killing endorphins and
reduces inflammation, making it a highly effective way to relieve
WHY IS MY SCIATICA WORSE WHEN I WALK?
On the other side, poor walking posture might exacerbate sciatica symptoms.
To preserve your sciatic nerve, shorten your stride.
Incorrect walking posture might irritate the sciatic nerve and
compress the lumbar discs. To avoid sciatica pain, where your foot first
touches, how long your strides are, and how fast you’re walking should
all be considered.
To stabilize your spine, use your core muscles.
By reducing pressure on your spine, actively activating your
abdominal muscles preserves your sciatic nerve roots. When you walk
incorrectly, you put a lot of tension and fatigue on these muscles. If
your core is not strong, it may aggravate your sciatica symptoms by
causing more back discomfort.
WHAT CAN MAKE SCIATICA WORSE?
Some motions may be difficult during a sciatica flare-up, but it’s
crucial to stay active. High-impact sports, workouts, and motions that
put a strain on the sciatic nerve should be avoided. Any activity,
movement, or posture that produces pain should be avoided.
If you have sciatica, there are a few things you should avoid.
Exercises that stretch your hamstrings should be avoided.
Instead, try walking, which warms up all of your muscles, or
swimming, which relies on the buoyancy of the water to keep your weight
off your back.
Lifting heavy weights without first warming up is not a good idea.
Instead, focus on stretching and strengthening activities that begin
with easy range-of-motion exercises. These reduce inflammation in your
back muscles and help you improve your mobility, so you don’t get hurt
Certain exercise machines should be avoided.
Instead, consider the following options: Lower-impact aerobic devices
and activities are acceptable and may even aid with sciatica. It’s also
fine to ride a recumbent bike. However, a towel roll should be used to
assist the lumbar curvature on a recumbent cycle. It’s fine to stroll on
your treadmill rather than run. If you’re in agony, however, don’t push
through. Sciatica pain, often known as nerve pain, is not a ‘good pain’
that individuals should push through like tired muscles.
When an activity irritates a nerve and you experience greater nerve
pain, numbness, or weakness, you should stop doing that activity.
Sitting for more than 20 minutes is not recommended.
Staying active can help prevent stiffness from developing as a result of
sitting too long. Every few hours, take a 10-minute walk around the
home. Muscle spasms, stiffness, and a loss of motion can all be caused
by sitting or lying down. Sit in a supportive chair instead of that
plush sofa, and pay attention to your posture.
Stay away from bending over.
Instead, try the following: When lifting an object from the ground or
loading or unloading the dishwasher or clothes dryer, keep your spine
straight and as neutral as possible. See if a family member can assist
you with these chores. If not, do a short squat with your knees bent
slightly and your back as straight as possible. When clearing out the
dishwasher, remove the utensil basket from the cabinet, place it on the
counter, and empty it. As a result, you won’t have to bend nearly as
Don’t Twist Your Spine
Learn how to lift objects correctly. To increase your suppleness, range
of motion, and prevent injury, undertake core tightening exercises and
Long car trips should be avoided.
Plan long trips and stop on a regular basis. Take a few minutes to walk
about. Reduce your contracted posture by standing up straight. Sitting
is a more contracted posture that puts greater pressure on your spine,
therefore it’s crucial to change that.
There you have it! Next time someone asks, “Is Walking Good for Sciatica?” you can share these tips with them.