A herniated disc happens when there’s a tear in the outer ring of an intervertebral disc, letting the soft center bulge out. This can often cause sciatica pain, which occurs when the nerve root gets compressed. The good news is you can manage this pain, and here’s how you can do it with some specific activities.

To manage sciatica, you should focus on physical activities like strengthening, stretching, and aerobics. Many people make the mistake of avoiding exercise when they experience sciatica pain, but this can actually make things worse. As soon as you move, the pain might come back stronger.

The main goal of these exercises is to strengthen the spine and surrounding muscles, tendons, and ligaments. They target not only your lower back but also your glutes, hip muscles, and abdominals.

For sciatica relief, stretching exercises are very effective. These stretches focus on muscles that are painful when they’re tight and inflexible, especially the hamstrings, which many people forget to stretch.

One helpful exercise is the Bird-Dog move:
– To do this, you should…

While dealing with sciatica, you’ll want to avoid intense activities like jogging. However, you can still do cardio by opting for low-impact activities like walking or swimming. Aerobic exercises help the exchange of fluids and nutrients needed for healing. Pilates, yoga, and tai chi are also great options.

Meditation is another useful tool for relaxation and stress relief, which can help manage pain without needing opioids. Research in the Journal of Neuroscience found that meditation reduces pain through a different pathway than opioids.

Here are some activities you can try to improve mobility and reduce pain. Before starting, discuss with your doctor to get recommendations suited for you. A physical therapist or a licensed fitness trainer can also help develop an exercise plan.

One simple exercise involves lying on your stomach and propping your upper body on your elbows while keeping your hips on the ground. This gently extends your lower back. Start by holding the position for 5 seconds and gradually increase to 30 seconds.

Another exercise is to lie on your stomach with hands clasped behind your lower back, then raise your head and chest slightly off the ground. Aim for 8-10 reps.

You can also try a variation where you lie on your stomach with arms extended above your head. Raise one arm and the opposite leg, then switch sides. Aim for 8-10 reps.

Another good exercise is to lie on your back with knees bent and arms folded across your chest. Lift your head and shoulders off the ground for two seconds before returning to the starting position.

Sciatica can be very frustrating and can limit your mobility and quality of life. Regular physical activity, like walking, swimming, yoga, pilates, and low-impact exercises, is essential for managing it. Remember, proper execution of exercises is more important than the number of reps you do.