Sciatic Back Pain Exercises & Stretches

Posted on: December 26th, 2012 by Cameron Kaplan | No Comments

Golf can be a difficult game to master as it is, but when you couple it with sciatic back pain, things can go downhill in a hurry. Pain in the sciatica is commonly caused by damage to the sciatic nerve, found in the lower spine region. There are many causes of sciatic pain, so you should seek an evaluation by your physician to determine the cause.

Oftentimes, the pain associated with this common golf ailment can be alleviated by performing a series of simple exercises and stretches in the convenience of your own home.Stretching and strengthening the muscles of the abdomen, lower back and thighs can decrease sciatica pain, and get you back on the golf course where you belong.

Stretch Those Hammies

Most types of sciatica pain can benefit from stretching the hamstrings, relieving tension in your lower back. Here is a low stress way to stretch out your hamstrings:

  • While lying on your back, support your thigh with either your hand or a towel. Slowly, straighten your knee. You will begin to feel a stretch in your hamstring muscle. Strive to get the bottom of your foot to face the ceiling. Hold this position for 10 seconds initially, gradually working up to 20 to 30 seconds. Watch a video demonstration

Strengthen the Core

Developing strong core muscles is key to better overall health and improved back health, and exercising your abdominal and back muscles should be part of your daily health routine. Spending 10 to 20 minutes a day on core strengthening exercises can do wonders for reducing your sciatic pain, not to mention it can add balance and extra distance to your golf game. Some of the most effective core exercises are simple bodyweight exercises such as a back bridge, Supermans, planks and sit-ups. Here is a link to a quick core workout that will get you headed in the right direction.

Trunk Rotation

Improving flexibility in the hips and lower part of the spine is a great way to reduce sciatic pain, and one motion to help accomplish this is a trunk rotation.To performthis, find a pole that is about 6 feet long. Stand upright and rest the pole across your shoulders behind your neck while holding it toward both ends and parallel to the ground. Slowly twist your upper body to the left, and then back to the right. Perform this motion for up to 3 minutes.

Piriformis Muscle Stretch

Stretching out the piriformis (the muscle that runs through the buttock) is also recommended. To perform this stretch, lie on your back. Bend one leg at the knee and cross it over your straightened leg. Gently pull the knee toward the chest until a stretch is felt in the buttock area. View a video demonstration of this stretch.

Again, prior to starting any fitness or stretching routine to treat the symptoms of sciatica pain, you should seek a consultation from a physician for a proper diagnosis. Oftentimes, incorporating simple stretching and strengthening exercises like the ones described above can help reduce the painful symptoms, and allow you to get back into the swing of things on the golf course.


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