Avoid These 5 Exercises That Are Bad For Sciatica
- Sit ups
- Hamstring stretches
- Leg press
- Cable crunches
- Stiff leg deadlifts
What Makes These Exercises Bad For Sciatica?
Each of these exercises involves either repetitive lumbar flexion or end-range lumbar flexion.
Repetitive lumbar flexion and end-range flexion cause lumbar discs to herniate.
Sciatica is most commonly caused by a herniated disc.
These types of exercises have the potential to literally cause a disc to herniate in your lower back. You can do them in a specific way that minimizes risk, but if you already have sciatica pain just stay away from these types of exercises.
When you’re pain-free you can resume these types of exercises if you maintain your lumbar spine in a neutral position. Basically you need to not let your lower back round out repeatedly during the exercise.
Stiff leg deadlifts and hamstring stretches put tension on the sciatic nerve.
Putting tension on the sciatic nerve increases sciatica pain. In fact, the straight leg raise test that we use to diagnosis sciatica simply puts tension on the nerve.
Doing an exercise that is known to make sciatic pain worse by placing tension through the nerve is a bad idea.
So...DON'T Do Exercises That Can Cause Sciatica and Increase Sciatic Pain to Cure Sciatica!
These five exercises are common examples of bad exercises for sciatica. Remember, don’t repetitively or excessively flex your lower back if you have sciatica.
Keep your lower back neutral.
Also, don’t place tension on the sciatic nerve by stretching your hamstrings or doing exercises that stretch the hamstrings.
What's Neutral?
Neutral lumbar spine is your spines natural position when you’re standing up and comfortable. The lumbar spine is extended in standing. This is called a lumbar lordosis. This is normal and natural and varies in degree from person to person.
The take home message is to maintain a neutral lumbar spine during exercise and activity, always. Especially if you have sciatica.
If you have sciatica, stop stretching your hamstrings until the pain goes away or is significantly improved.
What Exercises Should I Be Doing Then?
It depends on where you are in the healing process.
13 Exercises That Help Sciatica covers different exercises that work best depending on where you are in the healing process.
If you still have moderate to severe pain, start with pain relieving exercises.
If symptoms are mild you can work on exercises that will help heal the disc and nerve.
If symptoms come and go and you’re ready to get back to normal life, start working on exercises to improve function.
If you are symptom free of have very mild symptoms you can focus on exercises that will help prevent future episodes of sciatica.
