Q: I am 64 and have had problems with my sciatic nerve on the right side for the past 10 months. My right side now feels much weaker than my left. I would like to get my body back in balance and improve overall strength and conditioning so I can continue an active, healthy lifestyle.
Connie Zakos, San Mateo, Calif.
A: Sciatica is a general term for pain that radiates from the lower back and down the leg along the sciatic nerve, the longest nerve in the body. There are many causes for this pain, including a herniated disc, spinal stenosis, a degenerative disc, piriformis syndrome, tight hamstring muscles and sacroiliac joint dysfunction, just to name a few. Because the specific exercises necessary for rehabilitation depend on the actual source of the problem, it would be wise to get a proper diagnosis of the pain first. This could involve a simple office visit with your physician or require more complex diagnostic tools.
In the meantime, minimizing stress on the lower back by maintaining good posture (both when sitting and standing), as well as proper form when performing any kind of lifting, will need to be part of your everyday lifestyle. Once the source of your pain is diagnosed, a physical therapist will be able to get you started on incremental ways to make your life less painful. Stretching exercises that focus on the lower back, buttocks and hamstrings will be a big part of this journey.
The interesting thing about sciatica is that exercise is actually part of the healing process. According to (a reputable site that is 100 percent peer-reviewed by medical professionals), “While it may seem counterintuitive, exercise is usually better for healing sciatic pain than bed rest. Without exercise and movement, the back muscles and spinal structures become deconditioned and less able to support the back . . . which causes additional back pain. Exercise is also important for the health of the spinal discs. Movement helps exchange nutrients and fluids within the discs to keep them healthy.”
Once the source of the pain is understood, you can focus on rebuilding and balancing strength. Begin gently by employing rubber exercising tubes and bands for strength training rather than immediately going for dumbbells and machines. There are several companies that sell both the bands and the instructional books, tapes and DVDs necessary to teach proper use. The Thera- Band Co. () and SPRI () are two of the best.
Working toward your ideal body weight is one of the keys to relieving some of the pain, so finding cardiovascular activities that you enjoy is very important.
Try using equipment such as a stationary bike, elliptical trainer, treadmill or a cross- country ski machine. Walking is another good option; just make sure you have good footwear with proper arch support. Activities that will help you regain more balanced muscle strength include Pilates, water exercise and yoga.
Sitting for long period of time should be avoided. Treating sciatica will be part of a daily routine, so expect to take short walking and stretching breaks, along with performing exercises designed specifically for you.
Resources:
“Sciatica Solutions: Diagnosis, Treatment and Cure of Spinal and Piriformis Problems,” Loren Fishman, Carol Ardman, W.W. Norton, 2006, $25.95
“Relieving Sciatica,” Larry P. Credit, Sharon G. Hartunian, Margaret J. Nowak, Avery, 2000, $10.95
Linda J. Buch is a certified fitness trainer in Denver; linda@ljbalance.com.
