With spring almost here and restrictions (hopefully) loosening, more and more people will be hitting the gym. The community and accomplishment we feel after a good day at the gym will no doubt feel like a relief after a long hiatus. And for some, the gym may be a relief in other ways, too. Though it may seem counter-intuitive, intense exercise can actually help alleviate pain. For those who suffer from Sciatica, weight lifting specifically can help alleviate lower back pain.
What is Sciatica?
According to the Mayo Clinic, the sciatic nerve runs through your lower back and buttocks and into your legs. Sciatica as a condition refers to the pain, swelling, and numbness that follow the path of this nerve when there is damage or compression. It can result from a variety of issues such as a back injury, a herniated disk, stenosis, or bone spurs. In the majority of cases, the pain from Sciatica resolves in a few weeks through non-surgical means, though in severe cases surgery may be an option. Persistent Sciatica has the potential to lead to long-term nerve damage.
Sciatica and Weight Lifting
Weight lifting with proper technique has been shown to help relieve symptoms of Sciatica. Regular lifting aids in relief by helping to release pressure on the sciatic nerve. This pressure release helps increase blood circulation, which in turn helps to reduce inflammation.
The key to tapping into the benefits of weightlifting specially for beginners is proper form. Improper form can actually exacerbate an already tender back. It can even lead to further injury. Keeping a straight back while lifting, bending your knees, and keeping your neck in a neutral position are all crucial to lifting properly.
While regular weight lifting can relieve Sciatica, there are other things you can do to help prevent or alleviate symptoms.
- Pay attention to your core and work to strengthen it. A strong core leads to proper posture and alignment, which can help mitigate the effects of Sciatica.
- As stated, proper form when lifting weights is vital to avoiding damage and putting undue pressure on an already sensitive back.
- Stretching the hips, buttocks, and lower back also plays an important roll in preventing injury. Regular yoga has also been shown to help alleviate back pain.
Want more on the benefits of heavy weight lifting? Check out our blog on The Benefits of Heavy Weight Lifting.