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10 Best Exercises for Sciatica
Know the ” weight lifting exercises to avoid with Sciatica” If you suffer from sciatica, you are probably aware of how debilitating the pain can be. Sciatica is a condition that causes pain in the lower back, hip, and leg due to pressure on the sciatic nerve. Weight lifting can be an excellent form of exercise, but certain weight lifting exercises can make the pain of sciatica worse. In this article, we will discuss the weight lifting exercises that you should avoid if you have sciatica.
What is Sciatica?
Before we dive into the weight lifting exercises to avoid with sciatica, it’s important to understand what sciatica is. Sciatica is a condition that affects the sciatic nerve, which is the largest nerve in the body. The sciatic nerve runs from the lower back down through the buttocks and into the legs. When the sciatic nerve is compressed or irritated, it can cause pain, numbness, and tingling in the lower back, buttocks, and legs. Sciatica can be caused by a herniated disc, spinal stenosis, or a narrowing of the spinal canal.
Why Avoid Certain Weight Lifting Exercises?
Weight lifting is an excellent way to improve strength, build muscle, and improve overall health. However, certain weight lifting exercises can exacerbate the pain of sciatica. These exercises put pressure on the lower back and can aggravate the sciatic nerve. It’s important to avoid these exercises if you suffer from sciatica to prevent further injury.
Weight Lifting Exercises to Avoid
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Deadlifts: Deadlifts are an excellent exercise for building strength in the lower back, but they put a lot of pressure on the lumbar spine. If you suffer from sciatica, deadlifts should be avoided.
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Squats: Squats are a great exercise for building leg strength, but they can also put pressure on the lower back. If you suffer from sciatica, squats should be avoided or modified.
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Leg Press: The leg press is an excellent exercise for building leg strength, but it can also put pressure on the lower back. If you suffer from sciatica, the leg press should be avoided.
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Clean and Jerk: The clean and jerk is an Olympic lifting exercise that requires explosive power. This exercise puts a lot of pressure on the lower back and should be avoided if you suffer from sciatica.
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Bent-over Rows: Bent-over rows are an excellent exercise for building upper back strength, but they put a lot of pressure on the lower back. If you suffer from sciatica, bent-over rows should be avoided.
Weight Lifting Exercises That Are Safe for Sciatica
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Walking: Walking is a low-impact exercise that can help improve circulation, reduce inflammation, and relieve pain associated with sciatica.
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Swimming: Swimming is an excellent form of low-impact exercise that can help strengthen the muscles without putting pressure on the lower back.
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Yoga: Yoga is a great way to improve flexibility and strengthen the muscles. Certain yoga poses can help relieve pain associated with sciatica.
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Plank: Planks are an excellent exercise for strengthening the core muscles without putting pressure on the lower back.
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Glute Bridge: The glute bridge is an excellent exercise for strengthening the glutes and hamstrings without putting pressure on the lower back.
Conclusion
If you suffer from sciatica, weight lifting can be a great way to improve your overall health and strength. However, it’s important to avoid certain weight lifting exercises that can exacerbate the pain of sciatica. The exercises listed above should be avoided if you suffer from sciatica, while the exercises listed as safe are great alternatives.
Also read | How to cure sciatica permanently at home with exercise
FAQs
Q: Can weight lifting help relieve sciatica pain?
A: Weight lifting can be beneficial for improving overall strength and health, but certain exercises should be avoided if you have sciatica. It’s best to consult with a doctor or physical therapist to determine the best course of action for managing sciatica pain.
Q: Can I modify weight lifting exercises to make them safer for sciatica?
A: Yes, some weight lifting exercises can be modified to reduce pressure on the lower back. For example, squats can be modified to use a wider stance or a box to sit on to reduce pressure on the lower back.
Q: How can I prevent sciatica pain while weight lifting?
A: Proper form and technique are essential for preventing sciatica pain while weight lifting. It’s also important to start with light weights and gradually increase the weight as your strength improves.
Q: Can weight lifting worsen sciatica pain?
A: Yes, certain weight lifting exercises can aggravate sciatica pain. It’s important to listen to your body and avoid exercises that cause pain or discomfort.
Q: Are there any other exercises that can help relieve sciatica pain?
A: In addition to the exercises listed above, stretching, massage, and physical therapy can also be beneficial for managing sciatica pain. It’s important to work with a healthcare professional to develop an individualized treatment plan for sciatica.
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