Are you suffering from Sciatica pain?
Symptoms often manifest as discomfort in the legs similar to a bad leg cramp or as immobilizing shooting pain that makes movement next to impossible. Sciatica is usually a symptom of one or more nerves in your lower spine being compressed or “pinched”. Therefore, relief is primarily achieved through lessening the pressure on these nerves, as well as toning the surrounding muscles in order to maintain this relief.
Pilates is a rapidly growing form of exercise popular for its ability to improve flexibility, posture, and abdominal strength, while simultaneously relieving back, neck, and joint pain. While Pilates is appropriate for any level of physical needs, it is consistent in its ability to improve flexibility, align your spine, and strengthen and tone your core, while creating a noticeable reduction in physical and emotional stress.
It is always important to check with your doctor regarding your specific condition before beginning any exercise or stretching routine.
WARM UP
In every form of exercise, warming up the muscles and increasing the circulation aids in preparing your body to get the most out of your effort. When in pain, begin with very low-impact activities to get the blood flowing such as a hot shower and a few minutes of walking at whatever speed is comfortable for you. If your pain does not allow for walking, just start with the shower! This will make a great difference in your bodies readiness for the Pilates stretches.
PILATES STRETCHES SPECIFIC TO SCIATICA RELIEF
-Lying Down Hamstring Stretch-
Most people with sciatica pain will find this stretch most beneficial from a lying position. Begin by lying down on the floor. Wrap a towel or belt around the foot of the leg to be stretched. Slowly raise your leg towards the ceiling just until you feel the stretch but without going so far as to cause pain. Remember to breathe. Make your movements gentle and steady, avoiding any kind of bouncing or jerking motions. Begin by holding this position four to ten seconds, gradually working yourself up to twenty or thirty seconds. Alternate legs up to eight or ten times each.
-Floor Pelvic Tilt-
The pelvic tilt is a common “go-to” exercise for those with lower back pain. Begin by lying down on a comfortable surface with your legs either flat on the floor or slightly bent. Inhale and tighten your abdominal muscles. This should cause your lower back to touch the floor and your buttocks to gently lift. Hold the stretch for several seconds, then exhale and release. Repeat eight to ten times.
-Hip Circles (also known as Knee Stirs)-
While still lying on your back, extend one leg out flat towards a wall while bringing your other leg up to a position at a 90 degree angle to the floor. While continuing to breathe, rotate this leg in a circle, focusing on the hip movement as opposed to the lower leg. Keep the rest of your body still and continue for eight rotations. Do this for both legs.
-Face Down Elbow Lift-
The backwards stretching motion of this exercise helps move the pain from your legs back into your lower back where it can be more effectively relieved. Lie face down on your stomach with your hands on the floor up near your head. Slowly bring yourself up onto your elbows, while drawing your stomach and hips down into the floor. If you are able to make it this far without pain, begin to lift yourself up onto your hands, raising your shoulders and back but continuing to leave your hips pressing into the floor. Exhale and release. Repeat three times.
For Sciatic pain, avoid stretches such as the Standing Toe Touch, the Lotus Position (crossing your legs), a Standing Hamstring Stretch, or a Bent Knee Thigh Stretch.
Remember to follow your breath, stay relaxed and slow with your movements, and practice these stretches several times a day as possible.
