Thanksgiving is a time of warmth, joy, and… often, indulgence. But for those with sciatica, it can bring about a heightened sense of anxiety.
The season’s hustle and joy are shadowed by the lurking dread of pain flare-ups.
Every year, the holiday season can inadvertently lead to increased physical activity and, for some, the accompanying weight gain.
This can put additional strain on the spine, exacerbating sciatic discomfort.
It’s crucial to stay active, but it’s equally important to recognize that not all exercises are equal, especially when sciatica is part of the equation.
Let’s discuss how certain exercises could turn the holiday cheer into a pain so severe that even sitting down for a festive dinner becomes daunting.
Understanding Sciatica
Sciatica is more than just a sporadic pain, it’s a consistent, troubling presence that can diminish the joy of daily life.
It arises when there’s pressure or damage to the sciatic nerve, which runs from the lower back down to the feet.
This nerve can be pinched due to a herniated disk, spinal stenosis, or a bone spur, causing pain that radiates down the back of your leg, often accompanied by numbness or tingling.
Recognizing the signs early, such as pain in the buttock or leg that worsens when sitting, a sharp ache that may make standing up challenging, or muscle weakness, can be your signal to adjust your activities
4 Exercises To Avoid With Sciatica
Deep Squats
When performed deeply, squats can compromise the integrity of your lumbar spine.
The deeper you descend, the greater the pelvic tilt and the more compression you place on the intervertebral discs.
This compressive force can intensify if your form is off, even slightly, which often happens as you fatigue or try to manage heavy weights.
For those with sciatica, this means an increased risk of irritating the nerve roots that are already sensitive, leading to an escalation in pain and discomfort.
Shallow squats can minimize this risk, maintaining muscle engagement without the added pressure.
Leg Squats
Leg lifts, particularly when your legs are straight, can be deceptively strenuous.
This movement demands significant engagement from the hip flexors, which attach to the lower spine.
When these muscles are overworked, they can create an excessive pulling force on the spine, potentially leading to further sciatic nerve irritation.
This is compounded by the fact that many individuals already have tight hip flexors due to prolonged periods of sitting.
For those with sciatica, it’s advisable to avoid this additional strain and instead focus on exercises that maintain a neutral spine and minimize hip flexor engagement.
Heavy Weightlifting
Lifting heavy weights, especially during exercises like deadlifts or overhead presses, can impose a substantial burden on your lumbar spine.
These movements require maintaining a rigid core to protect the spine; however, the heavy loads can cause even a well-maintained posture to falter, leading to a loss of the natural lumbar curve.
This can increase disc pressure and the likelihood of disc herniation, which is a common culprit in sciatic pain.
Moreover, the sheer force of lifting heavy can lead to sudden movements or shifts in form that exacerbate the nerve’s condition.
Lighter weights with a higher focus on form and controlled movements can help maintain strength without the added risk.
Running
Running’s repetitive impact sends shockwaves up the legs to the spine with every footfall.
On hard surfaces, these forces are even less absorbed by the ground, meaning more shock is transferred to your body.
For those with sciatica, this can mean an increased likelihood of nerve irritation each time the foot hits the pavement.
Over time, this can lead to a chronic cycle of pain and inflammation. Opting for low-impact activities such as walking or using an elliptical machine can keep the cardio benefits while significantly reducing the impact on your spine and sciatic nerve.
In all exercises, proper form is crucial, especially when dealing with sciatica.
The key is to strengthen the body without compromising the spine’s health.
It’s essential to work with a physical therapist who can tailor a program to your needs and help navigate which exercises will aid in your recovery rather than hinder it.
Say Goodbye To Sciatica At Tomsic Physical Therapy
This November, we’re excited to introduce a special opportunity at Tomsic Physical Therapy!
As the leaves change, so can your journey with sciatica. That’s why we’re offering a FREE Sciatica Telephone Consultation for those who are ready to take the first step towards a life without pain.
Just give us a call at (970) 259-0574. Our friendly staff will schedule your consultation with one of our expert therapists –where you can share your sciatica story and start finding solutions.
Call us today, and let’s talk about how we can help you live your life to the fullest – without sciatica slowing you down.
We can’t wait to connect with you and support your journey to wellness.
Until next time,
Ellen Tomsic and the Tomsic PT Team
Other Free Resources For Sciatica
Read Our Blog – 4 Things You Could Be Doing That Make Your Sciatica Worse
Read Our Blog – Strength Training In Physical Therapy
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