Sciatica

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Welcome to our educational series on common health conditions you may encounter in a typical Fitness Pilates class and thank you for all the feedback on this series.

Today we are talking Sciatica

What is Sciatica?

What is Sciatica?

Sciatica is pain that radiates along the sciatic nerve, which runs from the lower back, through the hips and buttocks, down each leg. It typically affects one side of the body and can cause sharp, burning pain, numbness, or weakness in the affected leg.

Causes of Sciatica:

Sciatica occurs when the sciatic nerve is compressed or irritated. Common causes include:
✅ Herniated Disc – A slipped or bulging disc pressing on the nerve.
✅ Spinal Stenosis – Narrowing of the spinal canal that pinches the nerve.
✅ Piriformis Syndrome – The piriformis muscle in the buttocks tightens and irritates the sciatic nerve.
✅ Degenerative Disc Disease – Wear and tear on spinal discs leading to nerve compression.
✅ Spondylolisthesis – A vertebra slips forward over another, pressing on the nerve.
✅ Pregnancy – Extra weight and hormonal changes can put pressure on the sciatic nerve.

Dos & Don’ts for Sciatica

✅ Dos (What Helps Sciatica Pain?)

✔ Gentle movement – Avoid prolonged sitting or standing; stay active with light exercise. like Fitness Pilates
✔ Stretching – Focus on loosening tight lower back, glute, and hamstring muscles.
✔ Strengthening exercises – Core and glute strength help support the spine.
✔ Use heat & cold therapy – Ice reduces inflammation, while heat relaxes muscles.
✔ Maintain good posture – Sit with proper lumbar support and avoid slouching.
✔ Sleep with support – Lie on your back with a pillow under the knees or on your side with a pillow between the knees.

❌ Don’ts (What Makes Sciatica Worse?)

🚫 Avoid prolonged sitting – Sitting for too long increases nerve compression.
🚫 No heavy lifting or twisting – Avoid movements that put pressure on the lower spine.
🚫 Skip high-impact exercises – Running and jumping can worsen symptoms.
🚫 Avoid deep forward bends – Can overstretch and irritate the sciatic nerve.
🚫 Don’t ignore pain – If an exercise worsens symptoms, stop immediately.

Best Fitness & Pilates Exercises for Sciatica Relief

These exercises help relieve tension, strengthen the core, and improve flexibility:

✅ Recommended Pilates & Stretching Exercises

1. Pelvic Tilts – Strengthens the core and supports spinal alignment.
2. Knee-to-Chest Stretch – Relieves lower back tension.
3. Glute Bridge – Strengthens glutes and core without straining the spine.
4. Piriformis Stretch – Helps release tension in the piriformis muscle (cross one ankle over the opposite knee and gently stretch).
5. Cat-Cow Stretch – Mobilises the spine and improves flexibility.
6. Seated Spinal Twist (Gentle Version) – Helps loosen the lower back.
7. Child’s Pose – Stretches the lower back and hips in a supported position.
8. Wall Roll-Downs – Helps maintain spinal mobility in a controlled way.
9.  

Exercises to Avoid with Sciatica

❌ Double Leg Lifts – Can put excessive strain on the lower back.
❌ Full Roll-Ups or Teasers – May increase pressure on the spine.
❌ Deep Forward Bends & Toe Touches – Can overstretch the sciatic nerve.
❌ High-Impact Activities (Jumping, Running, Burpees) – Increases pressure on the lower back.
❌ Leg Circles (If Painful) – Some leg motions may aggravate symptoms.

Final Tips:

💡 Listen to your body – If an exercise increases pain, stop immediately.
💡 Modify movements – Use props (e.g., pillows or yoga blocks) for support.
💡 Stay consistent – Gentle daily exercises can help prevent flare-ups.
💡 Consult a professional – A physiotherapist or Pilates instructor can tailor exercises to your needs.