If you have sciatica, avoid squatting, twisting, high-impact activities like running, and certain core exercises. These exercises can exacerbate your sciatic pain.
Before we delve into the DON’TS, it is worth noting that there are safe exercises that can help alleviate sciatica symptoms. These exercises target the lumbar spine, helping to relieve pain in the lower back, hip, and outer leg. They are generally safe for most individuals, including older adults, pregnant women, and even adults with excess weight. If you want to read more on safe exercises for sciatic pain, you can read our blog post: exercises for sciatica pain. Let’s now focus on the don’ts. In this blog post, we’ll discuss the exercises that you should avoid if you are struggling with sciatic pain.
Exercises to Avoid if You Have Sciatica
If you have sciatica, it is important to be careful with the types of movements you do. Generally, it’s best to avoid exercises that involve squatting, twisting, running, jumping, or other high-impact movements. Also, be cautious with exercises that involve bending forward with straight legs or lifting both legs off the ground while sitting or lying down, as these movements can worsen your symptoms. Here are specific exercises you should avoid or do with extra caution if you are struggling with sciatic pain:
- Bent Over Row: This weightlifting exercise targets the back muscles but can put too much strain on your lower back, especially if your back is not kept straight during the movement.
- Hamstring Stretch: Stretching your hamstrings without proper pelvic and lower back alignment, can put excessive stress on your spine and exacerbate sciatic pain.
- Forward Bends: Movements that involve bending forward at the waist, such as the yoga pose downward dog, can put pressure on your lower back and further irritate the sciatic nerve.
- Double Leg Lifts: Lifting both legs at once while lying on your back exerts undue pressure on your lower back to carry the weight of your legs, which can increase pain and sciatica symptoms.
- Squats: Both bodyweight and weighted squats can strain the lower back, hips, and legs, which could exacerbate sciatica symptoms.
- Deadlifts: Exercises like straight leg or Romanian deadlifts stretch and load the hamstrings and lower back which can worsen your symptoms.
- High-Impact Exercises: Intensive aerobic exercise, such as running, jumping, burpees, or horseback riding, can put extra strain on the hips, pelvis and lower back and potentially worsen sciatic pain.
How Can a Chiropractor Help Relieve Sciatic Pain Naturally?
Chiropractic care offers a non-invasive way to manage sciatic pain by targeting its root causes. Chiropractors, such as Agape Chiropractor Central Hong Kong doctors, can help in several ways:
- Spinal Adjustments: Gentle spinal adjustments can support the natural healing of the spine, ease of sciatic nerve irritation and pain.
- Soft Tissue Therapy: Techniques like myofascial release and trigger point therapy are used to relax tight muscles, improve blood flow, and reduce inflammation around the affected areas.
- Corrective Exercises: Chiropractors at Agape Chiropractic Hong Kong often recommend customized exercises to strengthen core muscles, improve posture, and maintain proper spinal alignment.
- Lifestyle Advice: A chiropractor may also offer tips on posture, workspace setup, and daily habits to help prevent future sciatic issues and support overall spinal health.
Conclusion
Avoiding certain exercises like squats, deadlifts, and high-impact activities is essential to prevent worsening sciatic pain. For safe, effective relief, you can opt for chiropractic care.
At Agape Chiropractic Hong Kong, we offer personalized chiropractic treatment for sciatic pain, including spinal adjustments, soft tissue therapy, and exercises to support long-term healing and comfort.
