Exercises for sciatica: spinal stenosis | NHS

Exercises for Sciatica: Spinal Stenosis | NHS

Understanding Sciatica and Spinal Stenosis

Sciatica refers to pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. When caused by spinal stenosis, the spaces within your spine narrow, putting pressure on the nerves. This narrowing can cause pain, tingling, numbness, and muscle weakness. The NHS recommends certain exercises to alleviate these symptoms and improve overall spinal health.

Pelvic Tilt

The pelvic tilt is a gentle exercise designed to strengthen your lower abdominal muscles and stabilize your spine. Here’s how to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Tighten your abdominal muscles and press your lower back into the floor.
3. Hold for a few seconds, then relax.
4. Repeat 10-15 times.

Knee-to-Chest Stretch

This stretch helps to relieve pressure on the sciatic nerve by elongating your spine. Follow these steps:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Bring one knee up to your chest, keeping the other foot on the floor.
3. Hold for 20-30 seconds, then switch legs.
4. Repeat 2-3 times for each leg.

Cat-Cow Stretch

The Cat-Cow stretch helps to maintain flexibility in your spine and ease tension around the sciatic nerve. Here’s how to perform it:

1. Start on your hands and knees in a tabletop position.
2. Inhale, arch your back (cow position), lifting your chest and tailbone toward the ceiling.
3. Exhale, round your back (cat position), pulling your belly button toward your spine.
4. Repeat for 1-2 minutes in a slow, controlled manner.

Bridging

This exercise strengthens your lower back, glutes, and abdominal muscles. Follow these steps:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips towards the ceiling, squeezing your glutes.
3. Hold for a few seconds, then lower your hips back to the floor.
4. Repeat 10-15 times.

Consulting a Healthcare Professional

Before beginning any exercise program, it is essential to consult with a healthcare professional, especially if you are experiencing severe pain. The NHS advises that a tailored exercise plan devised by a physical therapist may be beneficial for managing symptoms of sciatica caused by spinal stenosis.

For more detailed guidance and personalised advice, please consult your GP or visit the NHS website.