Sciatica: Total fitness exercises for long-term relief
Part 1 of 3: Strength
Maria Sollon, MS, CSCS, PES
Picture this: It’s a new day, a new start… You wake up, ready to face the day, but just as you try to get up from your sleep, a bolt of pain shoots down your leg, leaving you crippled with discomfort. Sound familiar? You are not alone.
Sciatica affects millions of people around the world, lowering spirits and hindering mobility. But don’t be discouraged, because amidst the shadows of discomfort lies a beacon of hope with your trusty Total Gym!
Demystifying Sciatica
So what exactly is sciatica? Simply put, it’s like an unwanted guest crashing your body’s party, causing chaos and discomfort.
Sciatica comes from compression or irritation of the sciatic nerve, which runs from your lower back to your legs. This pesky nerve accident can manifest as shooting pain, tingling or numbness, making mundane tasks like sitting, standing or even walking a herculean feat! If you have ever experienced this feeling, you can agree that it is an unwanted pain that is not welcome in your everyday world!
The Power of Exercise
Now, on to the good stuff… the exercise. Contrary to popular belief, movement is not the enemy, rather it is the unsung hero in this saga of discomfort. Movement helps your body function at optimal levels, even when it hurts or feels uncomfortable. The most important part is understanding what your body needs, how to perform the specific movements with control and proper form, and being consistent.
Exercise adaptations
IF you’re used to being active, it can be hard not to make your period! You may need to train your mind to slow down and take a different approach so you can rebuild your lack of spinal strength. IF you are new to moving and want to start feeling better, the hardest part is making the decision and getting started! Take things slowly and in small doses to help your body develop a base of strength to regenerate mobility and this will help ease the symptoms of discomfort.
Total gym intervention
Your Total Gym equipment is your trusted helper in the fight against sciatica. We can agree that the Total Gym is a versatile piece of equipment that can work in a multifaceted manor to achieve specific goals. The equipment offers a low-impact, full-body workout that strengthens muscles, improves flexibility, and enhances overall mobility while protecting the sensitive sciatic nerve from unnecessary strain!
Are you ready to have a sciatic procedure at your Total Gym? It can’t hurt any more – right?! (With sympathy!)
Total Gym STRENGTH exercises for sciatica relief
In order to avoid pain and discomfort, it is imperative to keep your joints and surrounding tissues strong. Take the time to learn, practice and perfect these strengthening exercises in your Total Gym and you can’t wait to relieve that pain for good!
Set up:
Level: Set your incline to low-medium so that the glideboard accommodates your strength and flexibility.
Accessory: Squat Stand
Directions:
- Learn the exercises with the appropriate motor skills in your Total Gym.
- Perform each exercise slowly in a controlled manor to work your body’s range of motion.
- Use your breath to help perform the movement. (The hardest part)
- Strength: Perform 5-10 repetitions based on your comfort level. Increase reps as your strength improves.
- Pelvic tilts: (supine)
- Targets: deep core muscles of the entire pelvis, glutes, hips, hamstrings
- Focus: This simple but effective exercise engages your core muscles, stabilizing your pelvis and spine to reduce pressure on the sciatic nerve. Plus, it’s a fantastic way to improve posture and take the nerves out of your spine!
- Glute Bridge: (Supine)
- Targets: glutes, lower back and core
- Focus: The bridge is a staple of Total Gym! It helps bridge the gap between discomfort and freedom of movement to provide the necessary support to the spine while strengthening the surrounding muscles. Say hello to a stronger, more resilient back and goodbye to those sciatica woes.
- Leg Press: (supine, side, various leg positions)
- Targets: quadriceps, hamstrings and glutes.
- Focus: This exercise not only builds leg strength, but also reduces pressure on the sciatic nerve, paving the way for pain-free movement.
Be sure to watch the video demonstration to see how these strength exercises for sciatic pain relief are performed at your Total Gym.
So seize the pain-free day, embrace the burn (in a good way), and make the journey of movement part of your daily routine to keep your body healthy from the inside out!
Tune in for Part 2 where we’ll discuss the best flexibility moves for sciatic pain relief that can be performed at your Total Gym.
MARY
@groovysweat
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