Exercises for sciatica: degenerative disc disease | NHS

Sciatica is a condition where the sciatic nerve, which runs from your lower back to your feet, is irritated or compressed. It usually causes pain, numbness, or a tingling sensation down the leg.

Degenerative disc diseases refer to conditions where the spinal discs deteriorate over time, causing pain, discomfort, and reduced mobility in the spine.

Regular exercise can strengthen the muscles around the spine, improve flexibility, and reduce pressure on the sciatic nerve and affected discs, helping to alleviate pain and improve function.

Exercises recommended for sciatica typically include stretching, strengthening, and low-impact aerobic exercises. Examples include hamstring stretches, pelvic tilts, and swimming.

Yes, you should avoid exercises that put excessive pressure on the lower back or involve twisting motions, such as heavy lifting, high-impact aerobics, and certain yoga positions.

It is generally recommended to perform these exercises 2-3 times per week. However, it's important to consult with a healthcare professional for a tailored plan.

While some exercises may provide immediate relief, consistent and regular exercise over time typically offers more significant benefits in reducing sciatica pain.

Yes, it is advisable to consult a healthcare professional such as a GP, physiotherapist, or specialist before starting any new exercise regime, especially if you have sciatica or degenerative disc disease.

Yes, walking can help improve mobility and reduce pain. It's a low-impact exercise that can be tailored to your comfort level. Ensure you wear supportive footwear and maintain good posture.

Strengthening the core muscles helps support the spine, reducing the pressure on the sciatic nerve and the spinal discs, thereby alleviating pain and improving function.

If you experience increased pain, numbness, or tingling that persists or worsens after exercising, it may indicate that the exercise is aggravating your condition, and you should stop and consult a professional.

Simple stretches for sciatica relief include knee-to-chest stretches, seated spinal stretches, and piriformis stretches. These can help reduce muscle tension and nerve irritation.

Yes, certain yoga poses can help improve flexibility, strengthen muscles, and reduce lower back pain. However, avoid poses that strain the lower back or involve twisting.

It's important to consult with your GP or midwife before starting or continuing any exercise regime during pregnancy. They can provide guidance on safe exercises tailored to your condition.

Yes, physical therapy can provide tailored exercise programs, manual therapy, and education to help manage symptoms, improve mobility, and strengthen the affected areas.