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Countless sufferers of sciatica have asked me if there are any effective exercises they can do for themselves to reduce the likelihood and severity of a recurrence of sciatica? Sciatica is the result of an excessive degree of compression being brought to bear upon the sciatic nerve emerging from the spinal column. The condition can be extremely painful, and has the potential to disable a person for lengthy and frequent periods.

More about that soon. Sciatica is so often misdiagnosed and mistreated, and with the possibility of varying degrees of inflammation present, the way forward can so often become a confusing one. The misdiagnosis is largely due to the fact that sciatic pain can be felt in a variety of places, and with a variety of intensities within these places.

There is a critical and essential need, before any significant rehabilitation to begin, for any inflammation to be reduced. Failure to do so will only be accompanied by further unnecessary suffering if the correct protocol is not followed.

Once the inflammation has been reduced, the crucial de-compression upon the sciatic nerve can begin. This is a process involving the restoration of the body’s natural symmetry, the body’s soft tissue elasticity in the lumbar spinal region, and the restoration to an adequate level of specific spinal support strength.

There are 3 spinal movement functions; 1) lateral spinal rotation, 2) lateral spinal flexion, and 3) anterior/posterior spinal flexion/extension, and without all the factors previously mentioned being addressed, movement functions cannot be restored.

Having achieved the necessary inflammation reduction, the restoration of body symmetry, restoration of elasticity in the lumbar spinal region, and the re-introduction of specific spinal support strength, will then result in the incidence of sciatic pain becoming infinitely diminished, however the question of course remains of how precisely to do this?

It is also imperative to emphasise, recognise and embrace the fact that the process must be adhered to in a systematic and controlled manner to avoid susceptibility to further sciatic attacks, and as is the case with any nerve compression, the cause of the compression needs to be eliminated or significantly reduced.

In order to be effective, emphasis on routine care, much as is the case with a number of other spinal conditions, is vital to the maintenance of a healthy and pain-free body. The nature, intensity, duration, and timing of these exercises, and stretches, are just as vital to the recovery as the awareness of the need to do them, so beware, sciatica is no exception. Specific exercises as well as stretches play a foundational role in such maintenance. Sciatica exercises should, at least initially, be done in a non-weight-bearing position, in order to minimise the potential for further compression. Within this limited article, it is not possible, nor is it wise to detail specific exercises for sciatica, rather to encourage the sufferer that self-help is certainly available, and is proven effective.

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