Strength Training for Sciatica Relief

If you have ever experienced sciatica, you know the severe pain it can cause. About 40 percent of individuals will encounter sciatica at some point in their lives. When dealing with this condition, it may be challenging to engage in physical activities. However, incorporating strength training exercises specific to sciatica can aid in pain relief and facilitate your path to recovery. Additionally, regular strength training may serve as a preventive measure against sciatica.

Sciatica results from the compression of the sciatic nerve, a significant nerve originating outside the base of the spine near the pelvis and extending down the back of the leg from the buttocks to the foot. Pain associated with sciatica can manifest anywhere along this path or radiate throughout the affected areas.

According to Abby Halpin, DPT, PT, a physical therapist and owner of Forte Performance and Physical Therapy, individuals with sciatica may experience sharp shooting, pulsing, or burning pain in those regions. They may also undergo altered sensations such as numbness or tingling, along with feelings of heaviness, weakness, or difficulty in limb movements. Symptoms may vary in duration from a few seconds to being constant and chronic.

Causes of Sciatica

Sciatica can affect anyone, but it is more prevalent in individuals aged 30–50. Symptoms typically develop gradually due to prolonged exposure to positions that compress the nerve tissue, like sitting, standing, working in awkward postures, or engaging in repetitive motions for extended periods, particularly involving bending or twisting.

Halpin likens the onset of sciatica to waking up with a tingling or numb arm after falling asleep on it. That form of nerve compression, albeit brief, mirrors how sciatica can commence. However, in the case of sciatica, it results from an extended duration of being in these compressive positions. Reduced physical activity often underlies acute or sudden sciatica since less active individuals may have diminished resilience to movements that compress the spine or leg, leading to pain and nerve inflammation.

How Strength Training Helps Alleviate Sciatica Symptoms

Halpin emphasizes that strength training is pivotal for building resilience against the types of loads and compressions that could lead to sciatica. Regularly lifting heavy loads can enhance muscle capacity to withstand compression, thereby preventing excessive pressure on the sciatic nerve. Additionally, strength training enables individuals to move, sit, and stand in various positions, promoting diversity in movement patterns and reducing the amount of pressure exerted on the sciatic nerves.

7 Strength Training Exercises for Sciatica Relief

1. 90-90 Hip Lift

This exercise targets the glutes, hamstrings, and core. Lie on your back with your feet on a chair or against a wall, bending your hips and knees at 90-degree angles. Press your heels down without moving your feet, then lift your tailbone slightly off the floor. Engage your hamstrings by repeating this motion for 30 to 60 seconds.

2. Deadlifts

Deadlifts work the entire posterior chain, offering a good stretch for the hamstrings and glutes. Stand holding a weight in front of your body with straight arms, then bend at the hips while keeping your back flat. Rise back up by pressing through your heels, completing three sets of 8–10 reps.

3. Rockbacks

This exercise enhances core muscle connection and strengthens the deep abdominal and low-back muscles. Get on your hands and knees, push your hips back over your heels while maintaining a flat back, then return to the starting position. Perform three sets of 8–10 reps.

4. Diagonal Chops

Diagonal chops strengthen the core and mobilize the spine simultaneously. Stand with feet hip-width apart, holding a weight. Reach diagonally and rotate your trunk and leg before reversing the motion. Complete three sets of 8–10 reps per side.

5. Goblet Squats

This exercise ensures your body is resilient for daily movements. Stand with feet wider than hips, clasp your hands, and squat down as low as possible while keeping your heels on the ground. Stand back up, aiming for three sets of 8–10 reps.

6. Thrusters

Thrusters are an ideal total-body strengthening exercise. Start with feet wider than hips, squat down, then stand up, reaching your hands overhead. Complete three sets of 8–10 reps.

7. Rounded Planks

These planks strengthen the core without straining the lower back. Get on hands and knees, round your back slightly, then move into a plank position while keeping your hips low. Hold for 4–5 breaths, repeating 3–4 times.

Duration of Sciatica Pain Relief

Halpin reassures individuals struggling with sciatica symptoms that recovery is attainable, although it may take up to a year for symptoms to fully resolve. To expedite recovery, seeking guidance from a physical therapist is recommended to understand the underlying causes and implement strategies for pain reduction and strengthening.

Remember, staying active is vital in preventing nerve compression that leads to sciatic pain. If you are already experiencing discomfort, incorporating the outlined strength training exercises for sciatica may aid in alleviating your symptoms.