Strong abs and lower back protect you from sciatica
FITNESS SOLUTIONS
Last week, I wrote about the condition known as sciatica. I related how it is not a diagnosis or a disease, but, rather a symptom of lumbar radiculopathy, a condition affecting the nerves in the lower back. When these nerves become inflamed or damaged, the result can be pain and weakness in the back that travels into the buttocks, down the leg and into the foot. When the nerve that is affected is the sciatic nerve, the pain and weakness is called “sciatica.”
Most adults will experience back and leg pain at some point in their lives regardless of whether they are strong and fit or sedentary and out of shape. It can happen as a result of ongoing repetitive strain or from a sudden incident like bending over at the waist to pick up a heavy package. For many people, the problem will be temporary and full recovery can be expected. For others, sciatica can be a long-term condition filled with life-altering challenges.
While sciatica can be treated successfully, it is critical that once the pain, weakness and numbness have been resolved, the muscles in and around the core are strengthened and kept limber. Strong muscles in the abdomen and lower back help maintain stability around the vertebrae, the discs and the nerves of the lower spine which in turn decreases the likelihood of a return of sciatica symptoms. Additionally, the muscles of the thighs, hips and hamstrings should be stretched regularly for them to maintain a greater degree of flexibility. Looser muscles in these areas will promote better postural alignment around the lower back, reducing stress and strain both at rest and when working.
When I had my last bout of sciatica after an injury, my work with chiropractor Dr. Scott Stevenson was instrumental in my full recovery. I asked him for input into the most appropriate strength and stretch routines for someone who wanted to avoid back pain in general and sciatica specifically.
For the strength-training part of the plan, Stevenson recommended using three movements that were developed by Dr. Stuart McGill of Waterloo University.
Before attempting them, watch the accompanying video at the spec.com and seek approval from your physician.
Dr. McGill’s Big 3 are as follows.
1. McGill Curl Ups
A modified version of the standard crunch with hands placed under the lumbar spine to prevent the spine from flattening and placing excessive pressure on the discs. You would perform 10 curl-ups with the left leg out straight and the right knee bent and then repeat with the right leg straight. Do up to three sets.
2. Bird Dogs
Begin kneeling with hands on the floor. Extend your right arm and left leg at the same and pause briefly at the top of the movement. Lower and repeat with the opposite arm and leg and complete 8-10 repetitions per side and up to three total sets.
3. Side Planks
A variation of the abdominal plank, this move has you perform a plank while balancing on one arm and planking with your legs stretched out under you. Perform three repetitions per side and hold for 8 to 10 seconds at the top of each rep.
Of equal importance for lumbar health is flexibility. I would recommend following up the strength exercises of the Big 3 with four stretches for the lower back, buttocks, hamstrings and inner and outer thighs.
The stretches demonstrated on the video at thespec.com include lying knee to chest, lying hamstring stretch with towel, seated outer thigh and hip stretch and seated inner thigh stretch.
The strength and stretch routines outlined here and demonstrated on the video are not meant to take the place of medical care for any condition (including sciatica), but, can be an accompaniment to a prevention or rehabilitation program for overall back health.
Perform the moves three to four times per week for best results.
Medical Exercise Specialist Ernie Schramayr, CPT, helps his clients manage medical conditions with exercise. You can follow him at erniesfitnessworld.com; 905-741-7532 or erniesfitnessworld@gmail.com.