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Got Sciatica? Avoid These 9 Exercises

9 Exercises to avoid when you have Sciatica

Lower back pain can be prevented and lessened by strengthening and protecting your back. Yoga and other forms of specific stretches and exercises that target the lower back and lumbar spine can help alleviate sciatica’s discomfort. However, some activities can worsen sciatica symptoms.

If you are dealing with sciatica pain, you may need to avoid the following stretches: 

1. Bent-over row

The entire body is involved when performing bent-over row, but it targets the back and arms most. The sciatic nerve may get even more compressed and experience severe discomfort with improper exercise. Not to mention that performing these exercises incorrectly stresses the entire back and raises the chance of a herniated disc even before it occurs. Thus, if you don’t want to worsen your pain and sciatica symptoms, stay away from this workout.

2. Leg Workouts

Leg exercises like leg lifts and circles put excessive pressure on the sciatic nerve, the lower back, and the slipped disc. Exercises can be harmful and prolong or worsen back and leg discomfort. Therefore, avoid leg movements that activate the lower back and leg muscles while irritating the nerve. 

3. Double Leg Lift

This exercise can exert excessive strain on your lower back, legs, and abdominal muscles, making your sciatic pain much worse than you might expect.

4. Full Body Squat

Full-body squats—with or without weights—should be avoided for those with sciatica. The main reason is that squatting can strain the lower back and aggravate existing nerve and spinal problems. Full-body squats’ pressure on the thighs and legs can aggravate leg sciatica. Avoid full-body squats if you have lower back pain caused by sciatica.

5. Weightlifting

When lifting weights, the body is frequently in a squatting position and needs proper support for the lower back. It can be a complete disaster if you have sciatica because lifting weights can seriously harm your spine. It increases the pressure on the spinal column, which in situations when a disc has slipped further destroys the disc and irritates the nerve. So, if you have sciatica, refrain from lifting weights.

6. Abdomen stretches

Stretching is generally discouraged when you have sciatica. Stretching increases pressure on the back disc, which means that this workout could seriously hurt your spine and lower back. As a result, the disc ages more quickly and can even rip with exercise.

7. Rotating Stretches

Rotating stretches are beneficial when your back is healthy but can be devastating if you have sciatica. You move your pelvic region along with your lower back when you spin to stretch. It causes your herniated disc to move directly, misaligning it more, and aggravating the sciatic nerve. Rotating Stretches exerts significant strain on the spine, pelvis, and back.

8. Touch-The-Toes Stretches

It’s a common practice for people to stretch by bending toward their toes if they have back pain. It is incorrect because you should stretch backward rather than forward when you have back spasms. The touch-the-toe stretch puts more pressure on the disc, and nerves can increasingly inflame and wear down.

9. Running

Running can strain your legs and lower back. Avoid running exercises if you have sciatica since they can jolt the spine and exacerbate all the symptoms. Avoid running until the symptoms of sciatica subside because it involves all the movements that irritate the sciatic nerve.

Consult your doctor for more details and recommendations if you want to exercise despite having sciatica. Your doctor will advise you on what workouts to perform and what to avoid.

However, if you are not fond of exercising, some products might help you with back relief, such as the Multi-Level Back Massage Stretcher Device, Innova Deluxe Inversion Table with Lumbar Support, and CuraCane Handheld Deep Tissue Self Massage Tool.

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