If you’ve ever experienced the discomfort of sciatica, you know how it can hinder your daily activities. At StrongBox gym, we understand the impact of this pain and offer exercises that alleviate sciatica symptoms and promote recovery. Incorporating strength training exercises into your routine not only helps relieve pain but also plays a crucial role in preventing sciatica in the first place.
Sciatica occurs due to compression on the sciatic nerve, a large nerve that originates near the base of your spine and extends down the back of your leg. This compression can cause sharp shooting, pulsing, or burning pain, as well as altered sensations like numbness or tingling. It may also lead to feelings of heaviness, weakness, or difficulty moving the leg.
Sciatica can affect anyone, but it’s more prevalent in individuals between the ages of 30 and 50. Prolonged periods of sitting, standing, awkward work positions, or repetitive movements, especially bending or twisting, can contribute to the development of sciatica. This makes the normal Doha sedentary life a prime culprit in causing sciatica
Our strength training exercises target the underlying issues associated with sciatica, enhancing your resilience to compressive loads and reducing pressure on the sciatic nerve. By regularly engaging in strength training, you build the necessary muscle strength to withstand these loads effectively. Additionally, our exercises promote a broad movement repertoire, reducing the repetitive pressure on the sciatic nerve and fostering overall resilience and variety in your movements.
Here are some sciatica-focused strength training exercises we offer at StrongBox gym:
- Glute Bridge: This exercise strengthens the glutes, hamstrings, and core. Start by lying on your back with your feet on the floor and knees bent. Lift your hips off the ground, squeezing your glutes at the top. Hold for a few seconds and then lower back down. Repeat for a duration of 30 to 60 seconds.
- Deadlifts: Deadlifts target the entire posterior chain, including the hamstrings and glutes. Stand with your feet shoulder-width apart, holding a weight in front of your body. Bend at the hips while keeping your back flat and slide the weight down your shins. Return to a standing position, squeezing your glutes. Complete three sets of 8-10 reps.
- Rockbacks: This exercise improves core strength and increases the mind-body connection with your abdominal and low-back muscles. Start on your hands and knees, then press your hips back towards your heels while maintaining a flat back. Return to the starting position. Complete three sets of 8-10 reps.
- Single arm dumbbell snatch: Single Arm DB snatches target the core muscles while mobilizing the spine. Stand with your feet hip-width apart, holding a weight with one hand. Touch the floor with the weight in between your legs and keep your chest up right as possible. Stand up quickly and engage the hips and core to power the weight upwards then pull the weight and press out overhead. The rotational movement helps to mobilse the spine and also strengthens the core and increases hip engagement in movement. Complete three sets of 8-10 reps per side.
- Goblet Squats: Goblet squats strengthen the lower body and prepare you for functional movements in everyday activities. Stand with your feet slightly wider than hip-width apart, holding a weight close to your chest. Squat down, keeping your heels on the ground and your elbows inside your knees. Return to a standing position. Complete three sets of 8-10 reps.
- Thrusters: This total-body exercise strengthens the core and improves low-back stability. Start with your feet slightly wider than hip-width apart, holding a weight close to your shoulders. Squat down and then press the weight overhead as you stand up. Return to the starting position. Complete three sets of 8-10 reps.
- Plank with Rounded Back: This variation of the plank exercise strengthens your core while reducing strain on the lower back. Start on your hands and knees, then round your back slightly and step each foot back into a plank position. Hold for 4-5 breaths, focusing on exhaling slowly. Repeat 3-4 more times.
It’s important to note that recovery from sciatica can take time, but with consistent effort, you can achieve relief. Although symptoms may persist for up to a year, the intense pain typically subsides sooner. Consulting with a coach at StrongBox gym will provide you with an assessment of your symptoms and a customized plan to alleviate pain and weakness, leading to a faster recovery.
Remember, movement is a powerful medicine. By engaging in regular physical activity and incorporating strength training exercises like the ones we offer at StrongBox gym, you can prevent nerve compression and find relief from sciatica symptoms.
If you would like to try a class then fill in our form or call us via the contact page – remember if you are suffering any kind of medical condition get clearance from your doctor and inform us prior to your training – all of our exercises can be adapted to suit your needs.