Pilates for Sciatic Pain
Pilates is a system of exercise that emphasizes core strength and flexibility through small controlled movements. When practiced correctly, some Pilates exercises can relieve sciatic pain and other Pilates exercises can be easily modified to avoid irritating the sciatic nerve. Although there is little scientific evidence for the effectiveness of Pilates for sciatic pain, gentle exercise in general is known to be beneficial for the condition.
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Function
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Pilates can help relieve sciatic pain by increasing the circulation in the legs and releasing tension in muscles. When muscles are tight, they can worsen sciatic pain by constricting the nerve. Pilates exercises stretch and release tension in those muscles to relieve sciatic pain, speed recovery and prevent future occurrences. Pilates for sciatic pain can also increase the range of motion that may have been limited by pain.
Alignment
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Sciatic pain may worsen if your alignment is not correct when practicing Pilates. External rotation of your legs, such as when your toes are wider than your heels, increases pressure on the low back and could cause sciatic pain. Having your hips and thighs pushed forward while standing can also irritate the sciatic nerve. Remembering certain alignment cues, such as bringing the tops of the thigh bones back, widening the back of the thighs, keeping the pelvis neutral and keeping the legs parallel can help relieve sciatic pain when practicing Pilates.
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Beneficial Exercises
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Pilates exercises that stretch the lower back and sacrum are especially beneficial for relieving sciatic pain. Supine or seated hamstring stretches can help relieve sciatic pain. Knee stirs, pelvic tilts and elbow press-ups are other Pilates exercises recommended for people with sciatic pain. When practicing Pilates for sciatic pain, always tell your instructor about your sciatic pain and do not push yourself to do exercises that create more discomfort.
Abdominal Exercises
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Many Pilates instructors will tell you to flatten your back against the mat when doing abdominal Pilates exercises, but if you have sciatic pain, this may actually worsen the pain. Instead of pressing your lower back down when doing abdominal exercises, allow your lower back to be neutral so that you have a slight natural curve. Be sure not to arch the back either; a neutral position in between the two extremes is best for relieving sciatic pain.
Exercises to Avoid
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When practicing Pilates for sciatic pain, avoid doing any exercises that include standing toe touches, cross-legged positions or prone backbends, as these may worsen sciatic pain. Specific Pilates exercises that are contraindicated for sciatic pain include Climb a Tree, Monkey, Side Kicks, Side Sit-Ups, Stomach Massage, Teaser and Tower. If you feel numbness or tingling in the leg during any Pilates exercise, stop and rest.
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