A herniated disc is when a tear in the outer layer of a spinal disc lets the soft inside part bulge out. This can often cause sciatica, which is pain that travels down the leg from the lower back. Discover ways to ease this pain below.

Sciatica pain from a herniated disc happens when the nerve root gets compressed. But the good news is that it’s manageable, and this post will show you different activities for relief.

Managing sciatica usually involves various physical activities like strengthening, stretching, and aerobics. Many people with sciatica tend to rest too much, which is a mistake. Inactivity can make the pain worse, and when you move again, the pain often returns.

The main goal of these exercises is to strengthen the spine and the supporting muscles, tendons, and ligaments. These exercises target not only the lower back but also the glutes, hips, and abdominal muscles.

To alleviate sciatica, stretching exercises can be very beneficial. These stretches target muscles that, when tight and inflexible, cause pain. Hamstring stretches are particularly important as many people neglect these muscles.

Another useful exercise is the Bird-Dog move.

When dealing with sciatica, avoid high-intensity activities like jogging. However, you can still engage in low-impact cardio activities like walking or swimming.

Aerobics is crucial as it promotes fluid and nutrient exchange, aiding the healing process. Other options include pilates, yoga, and tai-chi.

Meditation can also be very effective in reducing pain and managing stress, which is beneficial for pain relief without drugs. Research has shown that meditation can significantly decrease pain by using a different pathway than medication.

There are many meditation accessories that can help you achieve a deeper state of relaxation for healing.

Now let’s look at some specific activities to improve mobility and reduce pain. It’s a good idea to discuss these with your doctor, who can suggest suitable activities. A physical therapist or licensed fitness trainer can also help you choose the right exercises.

For a simple exercise, lie on your stomach and prop yourself up on your elbows while keeping your hips on the ground. This gently extends the lower back. Do this slowly, starting with holding the position for 5 seconds and working up to 30 seconds.

In a prone position with your hands clasped behind your lower back, lift your head and chest slightly off the ground. Don’t strain too much. Aim for 8 to 10 repetitions.

You can also try a variation where you lie on your stomach with your arms above your head. Lift one arm and the opposite leg, then switch sides, doing 8 to 10 repetitions.

For a crunch-like exercise, lie on your back with knees bent and arms across your chest. Lift your head and shoulders off the ground for two seconds, then return to the starting position.

Living with sciatica can be challenging, but physical activity is key to managing it. You can walk, swim, do yoga or pilates, practice tai-chi, or perform other low-impact exercises. Remember, it’s more important to do the exercises correctly than quickly.