Sciatica is a term that refers to the pain caused by irritation or pressure to the sciatic nerve, which runs from the lower spine, through the buttocks, down the leg and all the way to the foot. Sciatic pain can be excruciating and debilitating, making it extremely difficult to exercise, work, get dressed, or to put it simply, live an active and happy life. When faced with sciatic pain, it’s better to engage in low-impact activities like walking and swimming, abdominal strengthening and stretching. In this article, the FizzUp trainer is bringing you five moves you can do wherever you want to help you relieve sciatic pain.
This super-effective move fights back pain by triggering a powerful stretch in your glutes. When you sit for long periods of time or live a sedentary lifestyle, you accumulate lots of tension in your hips, which tightens them up and can then cause sciatic pain.
The sciatic nerve passes alongside the piriformis muscle, and for some people, the nerve goes through the muscle. When the piriformis is contracted, it can affect the nerve, potentially causing or worsening sciatic pain. To remedy this, you have to give it a deep stretch. The next stretch bends it as much as possible and turns your hips outward, which effectively stretches the piriformis.
When it comes to relieving sciatic pain and most other kinds of lower back pain, reinforcing your abs and back muscles is vital. This gives your body a stronger core, significantly improves your posture and reduces your risk of injury.
When your strong deep and superficial abs are strong, you’ll recover faster from sciatic pain and be more likely to keep it at bay in the future. With this in mind, the FizzUp trainer recommends doing these exercises or stretches two or three times in a circuit to relieve lower back pain:
You’ll find all these exercises in your FizzUp app, whether they’re in your workouts or the abs challenges. You’ve got everything you need to strengthen those muscles and sciatic pain from coming back!
This stretch boosts flexibility in your lower back and relieves sciatic pain. It relaxes your glutes and piriformis, which can irritate the sciatic nerve.
This stretch relieves painful and tight hamstrings that can cause or come as a result of sciatic pain.
In the beginning, do the moves gently to help you get used to the movements and decide how far you can stretch without experiencing any pain. Try doing them two to three times a week. You can also add some walking, cycling or water activities to your routine. Stopping the stretch as soon as you feel any severe pain is recommended.
And remember, engaging in physical activity (instead of completely avoiding it) is one of the best weapons against sciatic pain. Without it, your muscles will start to weaken and decondition as they become stiffer and stiffer. This will amplify the pain and increase your risk of back injury.
You’ll find all these moves, tips and routines for all fitness levels, as well as workouts to strengthen your abs under the “Workouts” tab in your FizzUp app!