Do you have radiating pain in your low back, buttocks, hip and leg due to a bulging or herniated disc in your lumbar spine? McKenzie exercises, as demonstrated by Michael K. Jones, PhD, PT, may help to alleviate your pain and discomfort.
The large sciatic nerve runs down the low back, buttocks and back of the leg on both sides of the body.
A bulging or herniated disc in the lumbar spine can compress the sciatic nerve root. Irritation of the sciatic nerve can cause numbness, tingling and weakness in the low back, hip, buttocks, leg and foot. These symptoms are referred to as sciatica.
Back-bending shifts the intervertebral disc anteriorly, taking pressure off the sciatic nerve root.
McKenzie Exercises for Lumbar Disc Herniation with Sciatica
Prop torso up by placing elbows under shoulders. Keep pelvis in contact with the floor. This is the prone prop position. Hold this position for 30 seconds to one-minute. Return to prone position and rest for 30 seconds. Repeat move. Yoga enthusiasts will recognize this move as Sphinx Pose.
The severity of your sciatica symptoms will determine the proper amount of exercise. Some people complete 6-8 of these progressions every few hours while others perform them every 20-30 minutes. Please consult your physician, physical therapist or other medical exercise professional to develop a safe and appropriate exercise routine.
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Does sitting at the desk all day staring at the computer have you feeling sore, tense and fatigued in the muscles of the neck and back? Try these simple movements from Michael K. Jones, PhD, PT to help restore proper alignment and relieve pain in the neck and back.
Movement is medicine, so when you start to feel muscle tension or fatigue, remember to move in order to break patterns of neurological inhibition. Stay tuned for more movement tips and until then, live well!