Experiencing sciatica, a condition characterized by pain, tingling, or numbness along the sciatic nerve. These sensations typically originate in the lower back and extend through the hips and legs and can be quite discomforting.
The root causes often involve a bulging disc in your spine, compression, inflammation, or sciatic nerve irritation. When navigating exercises with sciatica, it’s crucial to be cautious of movements that strain or exert pressure on the affected area, exacerbating the symptoms.
Certain exercises should be avoided to prevent worsening the condition. These include:
- Supine leg circles
- Double leg lift
- Seated and standing forward, bend
- Hurdler stretch
- Burpees
- Revolved triangle pose
- Cycling
- Bent-over row
- Weighted squats
- High-impact sports [1]
Supine Leg Circles
Target muscle groups: Hamstrings, core muscles.
Avoiding this Pilates exercise is advisable as it can stretch the hamstrings, potentially irritating the sciatic nerve and leading to hamstring injury. The rotational motion involved can trigger discomfort and pain.
Double Leg Lift
Target muscle groups: Abdominals, leg muscles.
This supine exercise, if performed with improper form, may intensify sciatic pain. The action of lifting and lowering both legs activates the abdominal and leg muscles, potentially aggravating the sciatic nerve.
