How to Be Protected From Sciatic Pain

Sciatic pain is generally the result of a slipped disk in your lower spinal cord, but this pulsing and persistent pain can also be the result of strain, surgery and even genetic predisposition. If you know you have a history of sciatic pain in your family, or if you have felt a twinge in your lower back after exercise, you may be at risk for sciatica. Exercising to be fit and attractive does not have to cost you the health of your back. You can protect your vulnerable back in several ways, including using core strengthening exercises, increasing antioxidant-containing foods in your diet and increasing your fluids.

Difficulty: Moderately Challenging

Instructions

1. 
    

   Lie face down on the floor. Push your upper body up off the floor as high as you can tolerate, for a few seconds at a time, building up to half a minute or so. Build up to several times a day, adding one repetition per day.

2. A more gentle variation of this exercise starts with the body face down to the floor as before, with the hands behind the back, just lifting the head up off the floor, building up to several seconds of this position.

3. 
    

   Alternatively, while lying face down on the floor, lift an opposite arm and a leg. Bend at the knee and hold this position for several seconds.

4. 
    

   On your back, lift one foot at a time, several inches across the floor, until you can lift your foot up about a foot for several seconds at a time. As with the prone exercises, build your tolerance bit by bit, an inch at a time. Do not force anything.

5. 
    

   When your back is stronger, assume a sitting position as you would for a sit-up or crunch. Do not bring your head to your knees, but only how far up as you are comfortable. Ideally, the goal will be to bring the torso straight up and down, rather than pressed to your knees. Do not try to hold your knees in a stiff position.

6. Lie flat on your back and pull your knees up to your chest. Or lie flat on the floor and lift the middle of the body, belly button toward the ceiling, for several seconds.

7. 
    

   Additionally, an increase in antioxidants can help reduce inflammation in the body. Beta carotene, vitamin E, vitamin C, Coenzyme Q10, lipoic acid and garlic are just a few of the readily available antioxidants in supplement form that can assist the body in protection from inflammation. A juicer can also increase the amount of antioxidants you take in, as well as providing a good source of hydration.

Tips & Warnings

• If your back tends to be tender, do not force these exercises as an athlete might want to force endurance, speed, agility, or strength. Since the purpose of these exercises is to increase your back’s stability and strength, it is important to change your paradigm to work with how you feel rather than following any exercise book to the letter. Consult with your doctor or physiotherapist before beginning any new exercise program.

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