Important Message from The Joint Chiropractic regarding COVID-19 (Novel Coronavirus) - Read More

Sciatica: How to Exercise Safely

By Sara Butler

If you suffer from sciatic nerve pain, then exercise may be one of the last things on your to-do list. But even if you suffer from this type of pain, there are some exercises you can safely do that help to keep your body moving without making the pain worse. While it's always important to discuss any new exercise with a medical professional, the chiropractors at The Joint Chiropractic have a few exercise suggestions for their patients with sciatica.

Apply Heat First

Before you perform any type of exercise, those who suffer from sciatica should use heat to help stimulate their soft tissues. That means applying heat to the pelvis or buttocks for about 20 minutes before you plan to exercise.

Why do this? It can help in the following ways:

  • Soft tissue stretch - Heat helps to reduce stiffness as it increases flexibility. Stretching the muscles in your lower back and hips can help to improve the range of motion and keep irritation of the sciatic nerve to a minimum as you move.
  • Better blood flow - Using heat also helps to increase blood flow to the affected areas through dilation of the blood vessels. By doing this, oxygen and other nutrients can reach these tissues easier.

You can use a heating pad, hot water bottle, warm shower or bath, or even a reusable gel pack to accomplish the heat therapy.

Start Slow

Low impact exercise is your friend when you have sciatica -- especially if you're new to exercising. Start with as little as five to 10 minutes and slowly work your way up to more time. Some great low-impact exercises can include:

  • Stationary bike
  • Elliptical
  • Walking on the treadmill or outside
  • Water exercises

Avoid any exercises that can jar your lower back and hips, making sciatic pain worse. Running or mountain biking are out for now.

Work on Your Form

Form is also important during exercise. Pay attention to how you hold your body as you exercise and make sure to practice good posture as you do so. If you have questions about the proper form for a certain exercise, try to talk to a personal trainer at your gym or the chiropractors at The Joint. They will have tips to help make sure you're doing the exercise correctly and targeting the right muscle groups.

Sciatica can make movement painful, but as long as you're working with the chiropractors at The Joint to safely and effectively exercise, it doesn't have to keep you from staying fit.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Magnolia, Tex.

Story Link

Download your offer today and save!

$29 New Patient Special, Consultation | Exam | Adjustment

Offer valued at $45. Valid for new patients only. See clinic for chiropractor(s)' name and license info. Clinics managed and/or owned by franchisee or Prof. Corps. Restrictions may apply to Medicare eligible patients. Individual results may vary.