Sciatica: Total gymnastics exercises for long-term relief
Part 1 of 3: Strength
Maria Sollon, MS, CSCS, PES
Picture this: It’s a new day, a new beginning… You wake up, ready to take on the day, but as soon as you try to wake up from your sleep, a flash of pain shoots through your leg, leaving you paralyzed with discomfort . Sound familiar? You’re not alone.
Sciatica affects millions of people worldwide, weakening morale and hindering mobility. But don’t be discouraged, because amidst the shadows of discomfort lies a glimmer of hope from your faithful Total Gym!
Demystifying sciatica
So, what exactly is sciatica? Simply put, it’s like an unwanted guest intruding on your body party, causing chaos and discomfort.
Sciatica results from compression or irritation of the sciatic nerve, which runs from the lower back down to the legs. This pesky nervous incident can manifest as a shooting pain, tingling sensation, or numbness, making mundane tasks like sitting, standing, or even walking a Herculean feat! If you have ever experienced this feeling, you will agree that it is an unwanted pain that is not welcome in your everyday world!
The power of exercise
Now let’s get to the good stuff… exercising. Contrary to popular belief, the movement is not the enemy, but rather the unsung hero of this saga of unhappiness. Movement helps your body function at optimal levels, even when experiencing pain or discomfort. The most important part is understanding what your body needs, how to perform specific movements with control and proper form, and being consistent.
Exercise adjustments
IF you’re used to being active, it can be hard to break your standards! You may need to train your mind to slow down and take a different approach so you can rebuild the strength your spine is lacking. IF you’re new to moving and want to start feeling better, the hardest part is just making the decision and getting started! So take it slowly and in small doses to help your body build a base of strength to regenerate mobility, and this will help alleviate symptoms of discomfort.
Total intervention in the gym
Your Total Gym equipment is your faithful companion in the fight against sciatica. We can agree that the Total Gym is a versatile piece of equipment that can be used in a multifaceted way to achieve specific goals. The equipment provides a low-impact, full-body workout that strengthens muscles, improves flexibility, and improves overall mobility, all while sparing your sensitive sciatic nerve from unnecessary strain!
Are you ready to undergo sciatica surgery on your Total Gym?? It couldn’t hurt more, right?! (No pun intended!)
Total gym STRENGTH exercises to relieve sciatica
To avoid pain and discomfort, it is imperative to maintain the strength of your joints and surrounding tissues. Take the time to learn, practice and perfect these strength exercises on your Total Gym and look forward to relieving that pain for good!
Facility:
Level: Set your incline to a low-medium level so that the gliding board adapts to your strength and flexibility.
Accessory: Squatting stand
Directions:
- Learn the exercises with proper movement skills on your Total Gym.
- Perform each exercise slowly in a controlled manner to work with your body’s range of motion.
- Use your breathing to facilitate the effort of the movement. (hardest part)
- Strength: Perform 5 to 10 repetitions depending on your comfort level. Increase repetitions as your strength improves.
- Pelvic tilts: (supine position)
- Targets: deep muscles of the entire pelvis, glutes, hips, hamstrings
- Focus: This simple but effective exercise engages your core muscles, stabilizing your pelvis and spine to reduce strain on the sciatic nerve. Plus, it’s a fantastic way to improve your posture and take some strain off your spine!
- Gluteal bridge: (in supine position)
- Targets: glutes, lower back and core
- Focus: Bridge is a must at Total Gym! It helps bridge the gap between discomfort and freedom of movement to provide much-needed support to the spine while strengthening surrounding muscles. Say hello to a stronger, more resilient back and goodbye to sciatica problems.
- Leg press: (supine, sideways, different foot positions)
- Targets: quadriceps, hamstrings and glutes.
- Focus: This exercise not only builds leg strength but also relieves pressure on the sciatic nerve, paving the way for pain-free movements.
Don’t forget to watch the video demonstration to see how these strength exercises for sciatica pain relief are performed on your Total Gym.
So, enjoy the day without pain, embrace the burn (in a good way), and let the journey to movement become part of your daily routine to keep your body healthy from the inside out!
Tune in for Part 2, where we’ll discuss the best flexibility moves for sciatica pain relief that can be performed on your Total Gym.
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