Physical pain triggered by overuse injuries, deconditioned or weak muscles, or traumatic events substantially impacts the general population’s everyday life. Normal functional activities, including running errands, conducting general home-based chores, or simply getting in and out of bed, can become significantly hindered by a chronic injury that inflicts pain on an area of the body. A symptom we usually see with our personal training clients is the “pain in the butt” condition. Commonly regarded as sciatica, this condition can be as simple as a strained muscle causing a minor nuisance or, in more extreme cases, a pain symptom traveling from the base of the back down to the posterior aspect of the leg inflicting debilitating symptoms of searing nerve pain, numbness, and weakness for weeks, months, or longer.
The sciatic nerve originates at the base of the lumbar vertebrae and the middle portion of the sacrum. These spinal root nerves bud out of the spine and braid together to create one large nerve that travels down the posterior aspect of the thigh, down to the foot, and ends at the base of the heel. This expansive geography of the sciatic nerve explains its importance in supplying the lower extremities with sufficient neuromuscular innervation for normal human functions such as walking, getting up from a standing position, or bending the knees. If this network of nerves is compressed by shifted vertebrae, bulging or herniated discs, or strained muscles of the lower back or deep gluteal muscles, disrupted nerve signals can be experienced as intense pain in the back, searing sensations in the middle of the buttocks, or a “heavy” and numb feeling in the lower leg and foot.
Living in a world that involves a perpetual battle with sciatica can be a tricky case of how to find contributing factors to the root cause for individuals coping with this debilitating nerve condition. It should come as no surprise that resolving such a condition doesn’t come without ease. If people could live in a world where taking a magic pill and physical limitations caused by musculoskeletal injuries go “poof” and never return, everyone would do it. Solving the puzzle of recovering from chronic painful physical afflictions such as sciatica symptoms is never easy. However, understanding and appreciating the mechanisms of injury and finding cookie crumbs leading to solutions on how to unwind contributing factors to decrease pain and improve overall functionality throughout everyday life can be attained. While the compounding effects of injury, advancements in age, and the various monkey wrenches life throws at us don’t get any easier as time goes on, we can make efforts to improve our future by participating in a consistent exercise routine to mitigate pain.
Adopting consistent exercise that emphasizes strength, mobility, and muscular endurance in the muscles supporting the lower back and hip can’t be understated to alleviate these symptoms. By strengthening the paraspinal muscles that support the lower back and hip complex, the likelihood of shifting or twisting the vertebra past their normal range of motion won’t occur as often. Additionally, practicing stretches and strengthening movements that improve the range of motion, strength, and muscular endurance of the lower back and hips improves our everyday functionality by enhancing our performance when we bend over or rotate the torso.
Below are two examples of simple yet effective exercise techniques we apply to our personal training clients programs who might experience sciatica symptoms or are continually practicing injury prevention tactics to stave off sciatica flare-ups in the future:
- Alternating Bird Dog Stretch: Start by positioning yourself on the ground with your hands underneath your chest and knees underneath your hips. With one arm in a stable position on the ground, lift the opposite arm out in front of the body and reach the fingertips out in front as far as you can. At the same time, extend the leg on the opposite side of the extended arm behind you to straighten the leg out as far as you can. Ensure that the spine is kept as straight as possible. You should experience muscular activation and a stretching sensation in the shoulder, core, lower back, and hips. Repeat this movement for five to ten repetitions on both sides of the body.
- Knee Tilt Stretch: To perform the Knee tilt Stretch, start by positioning yourself flat on the ground with your arms extended and your knees bent. Tilt your knees to one side of the body as far as you can while keeping your knees and ankles touching. After a brief stretching sensation is experienced in the lower back and outer hip, alternate this motion to the other side. Repeat this movement for five to ten repetitions on both sides of the body.
As we advance in age and increase the usage of the body throughout our ventures in our hobbies, work life, and everyday movements, the body’s organs are more than likely to endure a few bumps and bruises along the way. By regularly practicing and adhering to an exercise routine focusing on injury prevention, along with improving strength and coordination, we can enjoy more interactions and experiences while living happy, healthy, and strong lives.
Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.
