Understanding Sciatic Nerve Pain: Causes, Symptoms, and How Pilates Can Help

Sciatic nerve pain can strike unexpectedly, sending intense discomfort down your backside and legs. I experienced sciatica nerve pain for the first time twenty + years ago. I was walking with my husband pregnant with our second child and I have to mention that I have scoliosis, although I didn’t know at that time —suddenly, my glutes, hamstrings, and calf muscles tightened, making it nearly impossible to walk. The sciatic pain was terrible and coupled with the pregnancy even more so. I didn’t know much about sciatica at that time but experienced it several more times after the birth of my son and have worked with countless of my adult students who suffered from it and found relief with Pilates.

Here’s what you need to know about sciatica, its causes, symptoms, and how Pilates can play a vital role in managing the pain.

What is Sciatica?

Sciatica is not a condition itself but a symptom caused by irritation of the sciatic nerve, the largest and widest nerve in the human body. The sciatic nerve is located in the lower back, runs through the buttocks, and down the back of the leg into the calf. Sciatic pain often affects only one side of the body and can range from mild discomfort to intense, debilitating pain. Common causes include herniated discs, spinal stenosis, and bone spurs.

Sciatica Causes: Who is Most at Risk?

Several factors can increase the risk of developing sciatic nerve pain, including:

• Age-Related Wear and Tear
  With age, our spine can undergo changes like herniated discs or spinal stenosis, which canput  pressure the sciatic nerve. Although not necessarily age-related isthmic spondylolisthesis and sacroiliac joint dysfunction can also contribute to sciatica nerve pain..

• Obesity
  Aside from taxing the cardiovascular system, excess weight can increase stress on the joints adding strain to the spine, increasing the likelihood of a herniated disc and other spine issues.

• Sedentary Lifestyle
  Prolonged sitting or lack of movement weakens core and back muscles, compromising posture and increasing the risk of spinal compression.

• Occupational Hazards
  Jobs involving heavy lifting, repetitive motions, or long hours of sitting can create imbalances in the body, leading to sciatic pain.

• Diabetes
  Diabetes can contribute to nerve damage, making those affected more susceptible to sciatic nerve pain.

• Pregnancy
  Hormonal changes and the baby's position in the womb can lead to sciatic pain in pregnant women.

• Spine Misalignment

Scoliosis, sway back, or other postural misalignments can also increase the risk of experiencing sciatic nerve pain. Although many people with scoliosis will never have pain, those with a greater degree of curvature have more chance of damaging a disc increasing the risk of irritating the sciatic nerve.

Sciatica Symptoms: What to Look For

The primary symptoms of sciatica include:

• Persistent lower back pain

• Pain or tingling in one leg, often worsening when sitting

• Sharp, shooting pain that may make standing or walking difficult

• Burning or tingling sensations radiating down the leg

• Weakness or numbness in the affected leg, foot, or toes

Sciatica Prevention: Tips for Protecting Your Back and Spine

While preventing sciatica may not always be possible, building healthy habits can significantly reduce the risk and pain. Here are key practices to protect your back:

• Exercise Regularly, with a Focus on Pilates
  Regular exercise, especially Pilates, can strengthen and balance the muscles that support your spine. Pilates is particularly effective in stabilizing the core, back, and hip muscles, helping to improve alignment and reduce strain on the sciatic nerve making it ideal for treating sciatic pain. Functional exercises in Pilates promote better posture and body mechanics, keeping your back strong, flexible, and less prone to sciatic pain.

• Practice Good Sitting Posture
  Sitting for long periods can strain the lower back and increase the risk of sciatica. Choose a chair with strong lower back support, armrests, and a swivel base. Keep your knees and hips level, and take regular breaks to stand, stretch, and move. Core-strengthening Pilates exercises like the tabletop position can improve sitting posture, making it easier to maintain alignment throughout the day.

• Use Safe Body Mechanics When Standing and Lifting
  If you stand for extended periods, shift weight occasionally by resting one foot on a low stool or box, keeping your hips level to avoid spinal misalignment. When lifting, bend at your hips and knees while keeping your spine straight and your abdominal muscles engaged. Hold the load close to your body and avoid twisting motions. Pilates training reinforces these safe lifting techniques, supporting you in everyday activities with improved body awareness and alignment.

Home Pilates Exercises for Sciatica Relief

The information in this and my other blogs is intended for educational purposes only and does not constitute medical advice or treatment for any specific condition. Body Evolutions is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your participation in these exercises.

Always consult your healthcare provider with any questions about your condition or treatment, and before beginning this or any fitness program to ensure it’s safe and beneficial for you

A tailored Pilates routine can be incredibly helpful when dealing with sciatica. Here are a few beginner-friendly Pilates exercises that may ease sciatic pain:

1. Cat/Cow Stretch

The Goal: To release tension in the low back by strengthening your abdominal and back muscles for improved spine mobility.

The Set Up: Start on your hands and knees. If you have knee issues place a towel under your knees. Align your knees under your hip bones and your hands and wrists under your armpits. 

1. Exhale, pull your abdominal muscles away from the floor towards your back, and tilt your hips under and around your spine. Your eyes will be looking towards your knees. At this point, your spine is in a rounded C shape. Hence the name cat. 

2. Inhale and begin to look up, lengthen your neck curving your spine into the shape of a hammock with your tail bone up in the air. 

Repeat 5-10x.

2. Arm-Leg Reach (Quadriped version of Dead Bug exercise)

The Goal: To reduce favoring one side over the weak side by strengthening your core, oblique muscles, and shoulder girdle for improved balance, coordination, and alignment.  

The Set Up: Similar to the Cat/Cow Stretch you will start on your hands and knees. Maintain a neutral spine so that if a stick were placed on your back it would lay comfortably from your tailbone to the back of your head. 

• Now you will slide your right arm and left leg out straight. Move slowly so that your imaginary stick doesn’t roll off your back.

• If you’re doing good so far continue to raise the opposite arm and leg away from the floor focusing on stretching away from your spine. Focus on lengthening and stability not on how high you can raise the arm and leg. 

• Repeat on the other side. Do the entire exercise for 5-10 sets.
  
  
  3. Pelvic Rocking 

The Goal: To alleviate stiffness of the lower back by lengthening your lower back and strengthening your core muscles for less back pain and improved posture.

The Set Up: Lay on your back with your arms by your side palms facing down and knees bent with feet on the floor. 

• Inhale through your nose and then as you exhale slowly through your mouth draw your abdominal muscles towards your spine and tilt your pelvis until you feel your low back make gentle contact with your mat.

• Inhale and return your pelvis to your original neutral position. 

• Repeat 5-10x
  
  
  4. Single Leg Circles 

The Goal: To loosen tight hip muscles, and improve pelvic stability by strengthening your hip flexors, and abdominal muscles, and improving hip circumduction for a healthy hip joint and better alignment.

The Set Up: Lay on your back with your arms by your side palms facing down and knees bent with feet on the floor. 

• Reach one leg straight towards the ceiling and slowly reach your foot across the center of the body making a circle on the ceiling. 

• Repeat the circles starting to the outside, circling down and around until your foot ends up at the top again.

• I recommend that you start with small circles before graduating to larger circles so that you can focus on keeping your pelvis from rocking.

• 5-8x in each direction. Repeat on the other side.
   

  5. Dead Bug  (Prone version of the Arm-Leg Reach)

The Goal: To help reduce back pain, and promote pelvic stability by strengthening your deep abdominal muscles for better balance and stability. 

The Set Up: Start on your back with your arms by your side palms facing down and knees bent with feet on the floor. 

• Inhale then exhale and draw in your abdominals as you slowly float your foot to 90 degrees. Inhale and lower the leg to the floor.

• Repeat on the other side. 

• Once you can do this successfully without straining your back repeat the exercise but this time start with both legs in table top position. This means both your legs will be in the air with the knees bent at 90 degrees. 

• Inhale and lower one leg towards the floor. Exhale and proceed to return the leg to tabletop, moving with control and from the hip. 

• Repeat on the other side. 

• Do this exercise 5-10 sets.
  
  
  6. Pelvic Lift

The Goal: To reduce hip pain by strengthening the glutes, hamstrings, and abdominals to promote balance and stability.

The Set Up: Start on your back with your arms by your side palms facing down and knees bent with feet on the floor. 

1. Inhale and press the soles of your feet from toe to heel into the floor. You should feel the glutes and backs of your thighs begin to engage.

2. Exhale, tilt your pelvis focusing on using your glutes. If you only feel the backs of your thighs work on step b. 

3. If you can feel your glutes firing begin to lift your hips and lower back off the floor. Draw your abdominals towards your back and keep your back ribs on the floor.

4. Inhale at the top of the movement and then exhale and slowly lower your low back one vertebra at a time to the floor.

5. Repeat 5-10x

Although it’s not as exciting as lifting your entire back off the floor it’s important to master this exercise before you move into a shoulder bridge, especially if you have been suffering from sciatic pain.

7. Side-Lying Clams 

The Goal: To reduce hip tension by strengthening the hip and glute muscles for balance and stability. 

The Set Up: Start on your side with one arm under your head for support. Place your other arm in front of your body with your hand on the floor as a kickstand to support your upper body from rolling forward. Stack your knees on each other while bending your knees toward your chest.

• Inhale to prepare. Exhale, keeping your feet together, lift your top knee as high as you can safely without rotating your back. 

• Inhale hold the knee at the top.

• Exhale, and lower your knee to the starting position. 

• Repeat 5-10x on each side.

8. Swan

The Goal: To create an even curve from the base of your skull to your tailbone by strengthening your upper and mid back muscles and opening your chest for better posture. 

The SetUp: Start on your stomach with the palm of your hands face down next to your shoulders. Your hands are on the mat with your thumbs under your shoulders as if you were going to do a push-up. Your legs are straight behind you, either together or hip distance apart.  

• Inhale and sequentially lift your spine off the mat starting from your head, face, than chest, ribs, etc.. Imagine following a marble with your eyes as it rolls away as a string gently lengthens your neck and pulls your head to the ceiling. 

• Exhale and keeping your abdominals lifted slowly roll your body back down to the mat in reverse order. 

• Repeat 5x
  
  

How Pilates Complements Other Therapeutic Practices

Pilates and GYROTONIC® exercises have long been valued by physical therapists, chiropractors, and medical specialists as safe and effective methods for improving mobility and managing pain. These practices are especially popular among professional athletes for injury prevention and recovery.

Begin Your Pilates Journey with Us

If you or someone you know is experiencing sciatic nerve pain, our private training sessions in Pilates or GYROTONIC® can help alleviate and manage pain effectively. Our introductory offers are a great way to familiarize yourself with our studio, instructors, and the benefits of a personalized Pilates program.

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