You have probably heard that core strength is a key in managing and resolving ongoing sciatica and back pain. In my experience I believe and personally know this to be true. I have a bulging disc at L5/S1 which occasionally can cause annoying, though thankfully not debilitating, sciatica symptoms.
I am lucky in that I can treat this area of my back and leg myself, I have learnt to needle my spine whilst lying on my side using palpation and experience. I also train twice a week at my local boxing gym. I find this great for physical and mental health. The training includes abdominal, gluteal, hamstring and hip flexor strengthening.
If I am experiencing sciatica that a one hour session at the gym usually resolves it. At first I found this counter intuitive as I thought the pelvic twisting, skipping and bending would aggravate the symptoms. And initially this was the case. However, after a few weeks the opposite occurred. The training quickly improve my overall strength to the point that I could almost self-manage my issue.
So what training can help you? This will depend on age, base level of fitness, time availability and motivation.
In truth, most exercise has been shown to help with back pain and sciatica. Of course there are some exceptions. I would not recommend heavy lifting, twisting under load or bending at the waist under load.
A great way to start is planking. These may be on all fours and then tensing your abdominals, right through to full planks for a minute or more, including side planks. Do this for a few weeks every 2-3 days. Increase the time you are holding them each week.
Pretty soon you will start to feel stronger through the waist area. It is also a good way to mobilise fat reserves in the area, as the muscles will use them as fuel. From here, add in basic abdominal crunches. Lying on your back, draw up your knees, then lift your shoulders off the floor just a centimetre or two. Again, after a few weeks you start to feel stronger. This exercise will help with bone density and general metabolic health as well.
Once you have established this base, you can move onto more dynamic exercise as you will now be able to tighten your tummy to protect your lumbar spine.
The key is consistency. If you invest 10 minutes every 2-3 days, you will be amazed at just hoe quickly things can change. You won’t have top rely on others to “fix” you. You will have the power to self manage, with an occasional treatment to keep the deep lumbar muscles flexible.
Book an appointment to come and see me in Elsternwick or Hawthorn, and lets get you back in control.
Stretching and strengthening exercises to relieve and prevent lower back pain
June 21, 2024
By Jenette Restivo, Health Writer; Assistant Director for Digital Content Creation and Engagement, Harvard
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