Helpful exercises

I have been meaning to get this section up and running, but I've hesitated. Why? Describing exercises using words alone is a skill that I do not possess naturally. I wish I could draw stick figures, but I would confuse you in the process. I have a few diagrams that my physiotherapist photocopied for me. I finally have a scanner. Unfortunately, I have yet to scan them. So, please be patient with me! If you don't understand how to go about performing the following exercises, please ask me!

• Pelvic tilt: Tighten your stomach and roll the top of your pelvis backward while lying on a carpeted surface with your knees bent. (Think of sucking your gut in. It took me quite some time to understand this one, but I have been doing this exercise for five years.) You should feel the small of your back flatten. Hold for ten seconds. You can also practice holding your back flat while sitting, standing, and walking. Start off by doing ten a day, and gradually reaching three sets of ten each day. The pelvic tilt helps develop the flexor muscles of the lower back.
• Single knee to shoulder: Another flexor-strengthening exercise! Lie on your back on a carpeted surface, with your knees bent. Grasp behind your right knee and slowly pull your knee toward your right shoulder. You should feel a gentle stretch on the right side of your back. Don't overdo it! Hold for ten seconds. Breathe normally. Alternate with your left knee to your left shoulder. Again, start off by doing five on each leg a day, and gradually increasing the count to fifteen on each leg a day.
• Double knee to shoulder: Still on your back with your knees bent, grasp behind both knees. Slowly pull them toward your shoulders. You should feel a gentle stretch in the small of your back. Hold for ten seconds, and breathe normally. Doing ten of these a day to start off is my recommendation.
• Passive push-ups: Lie flat on your stomach over a pillow. Over time, you may feel that you can do without the pillow under your tummy. Place your palms flat on the floor just under your shoulders. Keep your chin tucked in on your chest, press on your hands and lift your head, shoulders, and chest off the floor until your elbows and chest are straight, if possible. Don't overexert yourself. Your pelvis remains on the floor. If you begin to feel any discomfort in your lower back, don't go any higher. Hold to a count of six, and lower yourself slowly to the floor. Relax for a few seconds, and then repeat. Start off with five a day, and gradually increasing it to twenty a day.
• Hip extension: Lie on your stomach with a pillow under your tummy. Place your arms at your sides. Lift your left leg (the thigh down to your toes should be up in the air) a couple of inches off the floor and hold it for five to ten seconds. Lower your leg to the floor; relax. Then repeat with the other leg. Again, do five on each side a day, and then gradually increase the count.
• Arm extension: Still lying on your tummy over a pillow, straighten out your arms on the floor above your head. Lift one arm just off the floor and hold for five to ten seconds. Lower your arm to the floor and relax. Repeat with the other arm. Do five of these on each arm, and gradually increase the count.

These are the main stretching exercises that I perform faithfully each day. They have helped me a lot, and I hope they prevent future acute sciatic attacks for you.

One web visitor raised an interesting questions. He asked if it was okay to workout (e.g. cycling, working out with light weights, etc.) when you have some leg pain. As long as you feel that by continuing with your exercise regiment, that you are not making the pain even worse than it already is, is fine.

These days, I tend to do my stretching/strengthening exercises, and I walk approximately five times a week for roughly thirty minutes each time. Sometimes, it's hard to find the time, but I tend to walk home from work rather than taking the bus. Walking seems to be safer than cycling, as I find that I have a greater chance aggreviating my sciatic nerve by cycling than by walking. Do make sure, though, that you have a good pair of walking or hiking shoes, as it makes a big difference in comfort.

I've been debating this for a long time. My motto tends to be, "No pain, no gain." I have a very high pain threshold, so I have exercised on my stationary bike during the most excruciating leg pain periods. If one does not exercise, the sciatic pain will not go away. So, the best bet to do the above stretching exercises first. Then, slowly go back to your exercise program. I don't have a concrete answer, for this depends on the individual.