The lower back is the most vulnerable part of the entire spinal structure. Whenever we lift or perform heavy physical activity, there is huge pressure on our lower back. Therefore, it is crucial to be extra careful when our lower back is exposed against heavyweights and continuous repetitions.
However, sometimes due to unforeseen negligence, we end up injuring our back. The sciatica nerve originates from the pelvic region and runs all the way down to the legs. When the cushion support in the spinal cord pokes holes, the sciatica nerve is pressed, which leads to excruciating pain in the lower body and legs. Here are some daily activities that aggravate sciatica.
Static hamstring stretches
The common warm-up exercise where we keep our legs straight and bend down to touch our toes can be pressurized for the lower back. Since sciatica is majorly associated with chronic leg pains, you may feel some irritation in your hamstring.
The pressure on the sciatica nerve radiates pain throughout the lower body. Therefore, find some comfortable alternatives to this exercise. You can lie down with underlying support and stretch just through the movement of your legs.
Also, do not add weights to your stretches in any sense because it exerts extreme pressure on the lower back.
Full body squats
Full body squats mean going down to the ground on your legs, engaging your glutes and hamstring in the process. The exercise requires back stability and proper form. Incorrect posture while doing this exercise can trigger the sciatica nerve, leading to chronic pain and inflammation.
Additionally, if you perform barbell squats, that puts even greater stress on the lower body because of the extra weight on the shoulders.
If you have a stable spinal structure, perform this exercise with a protective belt that wraps around your lower waist. Although, if you have a history of backaches, avoid full body squats at all costs because it can aggravate sciatica.
Deadlifts are the most common compound exercise for muscle gain. The exercise involves lifting a heavyweight from the ground by pushing your back and legs. The two primary muscles targeted in this exercise are the lower back and legs.
These two muscles encompass the sciatica nerve in them. Therefore, high pressure on the nerve can trigger the pain and call for therapy. You can read about the correct form and postures of routine exercises on popular health websites such as Health Report Live.
Hence, avoid deadlifting if you have a history of sciatica. However, if your therapist allows, perform this exercise at 1/4th of your final lift to take the pressure off the lower back. Also, do not forget to use the safety belt while doing this compound movement. A safety belt supports the lower back and keeps you in the best posture.
Abdominal stretches are common with people trying to build their core muscles. The movement involves weighted side pushdowns, leg raises, etc. Abdominal stretches are common in all sorts of exercise routines, from weight training to yoga.
However, the range of motion involved in this exercise puts great pressure on the lower back, triggering the sciatica nerve. This can lead to pain and inflammation, and you may be put to bed rest. Therefore, find safe alternatives to the core exercises to save your back from unwarranted troubles.