How Pilates can Help with Sciatic Nerve Pain

These methods of exercise are safe enough to be recommended by chiropractors, physical therapists and orthopedic specialists.

Sciatic nerve pain can appear to come out of nowhere. One minute you’re just walking around minding your own business and the next minute you have pain running down your backside. This happened to me twenty-two years ago when I was pregnant with my first child. My husband and I were walking through the mall when suddenly my glutes (butt), hamstrings and calf muscles of one side of my body began to tighten up and I felt as if I had done the mother of all workouts on one hip and leg. I could feel the muscles tensing up making it difficult to walk and I had to stop every few steps because the pain seemed to intensify.

After that first incident the feeling alternated between the mother of all workouts and a sharp pain running down my backside. If sciatica pain is painful, sciatica and pregnancy, well, let’s just say that it’s a miserable combination. Has this ever happened to you? I’m guessing yes, otherwise you wouldn’t be reading this blog.

A few things you may not know about sciatica:

• Sciatica is the name given to pain caused by irritation of the sciatic nerve; therefore, sciatica is not a condition; it is a symptom.

• The sciatic nerve is the single longest and widest nerve in the human body.

• The sciatic nerve begins from nerve roots in the spinal cord in the low back and extends through the buttock area to send nerve endings down the lower limb.

• Sciatica typically only affects one side of the body.

• The most common cause of sciatica is herniated disk. Other terms used to refer to a herniated disc: a slipped disc, ruptured disc, protruding disc or a pinched nerve.

• Sciatica symptoms include pain that people typically feel from the low back to behind the thigh which can then radiate down below the knee.

• One of the most common first complaints of those with sciatic nerve pain, is pain in the lower back. Eventually, they may notice numbness in their rear or leg.

The medical term for sciatica is lumbar radiculopathy and refers to disease involving the lumbar spinal nerve root, typically caused by a compression of the spinal nerve root.

What causes sciatic nerve pain?

Sciatica is most common when a disc is slipped or herniated, there is a narrowing of the spine (spinal stenosis), or a bone spur is present, and it compresses part of the nerve. These are some causes of sciatic nerve pain, but not all.

Age
As we get older our bodies begin to show signs of wear and tear. This age-related degeneration can create changes in the spine, such as herniated disk, and spinal stenosis. Arthritic changes in the spine, such as bone spurs, also increases the risk for sciatica as we age. Although, not necessarily age-related isthmic spondylolisthesis and sacroiliac joint dysfunction can also contribute to sciatica and the resulting sciatic nerve pain.

Obesity
Aside from taxing the cardiovascular system, being overweight also increases stress on the joints, including the spine. This stress can lead to compression of the spine which can damage the discs contributing to a slipped disc, aka disc herniation, increasing the risk for sciatic nerve pain.

Sedentary Lifestyle
A sedentary lifestyle includes driving for long periods, sitting in front of a computer, or just sitting on the couch watching tv for hours on end. People who sit for long periods or lead sedentary lifestyles have a greater propensity of developing sciatica then their active lifestyle counterparts due to the weakening of the muscles which can lead to poor posture . Another reason is that sitting for prolonged periods compresses the spine and vertebrae increasing the risk of herniating a disk or piriformis syndrome.

Occupation
Jobs that require you to carry heavy loads, do repetivie movments, sit for prolonged periods, or use the body asymmetrically can create muscle imbalances and misalignments which can lead to sciatica pain.

Diabetes
People with diabetes are susceptible to nerve damage because of the way the body uses blood sugar, increasing the risk of experiencing sciatic nerve pain.

Pregnant Women
Hormonal changes and the baby’s position in the mother’s body increases the risk of a pregnant woman experiencing sciatica.

Symptoms of Sciatica

Lower back pain.

A constant pain in only one side of the buttock or leg (rarely in both legs).

Pain in the rear or leg that is worse when sitting.

Hip pain.

Burning or tingling down the leg.

Weakness, numbness, or difficulty moving the leg, foot or toes.

A sharp pain that may make it difficult to stand up or walk

Pain that radiates down the leg and possibly into the foot and toes (it rarely occurs only in the foot)

Prevention

It's not always possible to prevent sciatica, but practicing a few good habits can play a key role in protecting your back:

Exercise regularly. Exercise in general is good, but Pilates is excellent in helping bring balance to the muscles of the back, hips, and abdominal muscles to realign the body. Functional exercise improves posture, and good body mechanics, which are important to keep your back strong and healthy and reducing the risk of sciatica.

Maintain good posture when you sit. Choose a chair with good lower back support, armrests and a swivel base. Keep your knees and hips level and take lots of breaks to stand, stretch and move around. Practicing Pilates table top to strengthen your core will help improve your sitting posture.

 Use good body mechanics. If you stand for extended periods, rest one foot on a low stool or box from time to time. Pay special attention that your hips stay level when doing this. When lifting heavy objects, bend at the hips and knees making sure to keeping your spine straight and your abdominal muscles pulled in. Always hold the load close to your body and avoid lifting and twisting at the same time.  A good Pilates session will teach proper body mechanics to support the body in sitting, standing, and walking.

Home Pilates Exercises for Sciatica

Being a Pilates instructor I’ve worked with many people who have suffered from sciatic pain and have witnessed first-hand the incredible healing power of Pilates. It’s important to understand that the symptoms of sciatica are usually a result of age, obesity, sedentary lifestyle, occupation, diabetes, or pregnancy. Making healthy lifestyle changes in diet and exercise can help alleviate or eliminate the pain caused by sciatica.

As with any injury, it’s important to first discuss your exercise program with your primary care physician before starting to make sure it’s safe for you to workout. Then work with a qualified Pilates instructor who can create a Pilates exercise program that is safe to do at home.

Quadruped – cat/cow
Quadruped – arm/leg reach
Supine pelvic rocking
Supine - femur circles single leg
Supine – dead bug
Supine – bridging exercises
Side-lying – clams
Prone – swan

A typical Pilates for sciatica program will include modified exercises that can be built upon as you feel better and get stronger.

Long recognized by the dance community for their fitness and rehabilitative benefits, Pilates and GYROTONIC® exercise are safe enough to be recommended by chiropractors, physical therapists and orthopedic specialists as an effective part of their patients' recovery programs. In addition, Pilates and GYROTONIC® are the rehabilitation method of choice among professional athletes and coaches.

As both a rehabilitation and wellness program, Pilates and GYROTONIC® therapeutic exercise provide a valuable complement to Physical Therapy, Chiropractic, Massage Therapy and many other therapeutic or physical fitness systems.

Do you or someone you know suffer from back pain or sciatic nerve pain?

Our private training in the Pilates or GYROTONIC® Methods is an excellent way to strengthen the body and alleviate or relieve pain from sciatica. Our new client intro offers, are a great way to get started, and will give you a better feel for our space, instructors, and teaching.

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Pilates Reformer Classes: 4 great reasons you should try them

Pilates has grown immensely in popularity since I was first introduced to it in 1994. Back then Pilates studios primarily taught private lessons or open sessions where students would come to the studio and practice the routine they were taught in their private session alongside other students practicing their personalized routines. Reformer classes as we know them today were uncommon and only became mainstream as Pilates grew in popularity. 

During that time there wasn't a whole lot of information to be found about Pilates and since there weren't very many studios it was difficult to find one locally. I remember the internet was just barely gaining popularity around that time so most studios didn't have websites. Remember AOL? 

Despite the lack or non-existence of printed information, internet, or social media to disseminate the benefits of Pilates,  the word quickly got out and now you can find Pilates in studios, gyms, doctors offices and just about everywhere.   

The rapid growth of Pilates in recent years inspired the need for more studies to open and make equipment classes available to the masses. Many of these studios host reformer classes varying in size from four to twelve reformers per class. Pilates is a great way to connect with your core, stretch, make new friends, and is an economical option to private training. 

Reformer Classes: 4 Reasons for you to try them

Pilates Reformer classes are a great way to achieve a stronger core and toned body making it a great workout for most populations. Pilates is designed to work from the inside out, using your breath to connect to your deep abdominals while simultaneously moving with control and precision in rhythm with the choreography. The movements are done slowly and with intention ensuring a safe and effective workout.

That being said, if you're just recovering from an injury, surgery, or are currently experiencing back pain please consult with your doctor before joining a class. Some individuals may require more experience on the reformer in a private setting before safely joining a group reformer class. 

You will become more flexible with each session. Although Pilates is universally known for strengthening your core, one of the great benefits of this workout is how it also serves to increase your flexibility. This, in turn, helps to alleviate stress on the joints and body, giving you an overall sense of relaxation when you're done.  

The reformer classes are an affordable alternative to private training. If you're looking to stretch your dollar then classes are the way to go. Depending on the package or membership you purchase you can usually attend two or more classes for the same price as a private session.

Reformer classes are a great way to make friends and workout with people who love Pilates just as much as you do. The Pilates community is growing every day and working out with others who share your same passion for the work makes coming to class that much more special.

Despite the surge of larger class sizes we chose to keep our classes small.  
Our class size is small enough to get personalized attention yet large enough to get the social interaction that so many of us love. When we first introduced equipment classes years ago, we knew that we wanted to teach them in such a way that our students would get a more personalized class experience with attention to detail and technique. And that's just what we've done! 

Reformer classes at Body Evolutions are an extension of our private training sessions and are an excellent adjunct to or transition from Pilates sessions.  
Some experience is required before entering an open level class, and we recommend taking a few private sessions to familiarize yourself with the equipment, terminology, and exercises. Taking a few individual lessons prior to joining a class will prepare you and make the transition into an existing group a smooth one.  

If you feel that group reformer classes are something you'd be interested in, we recommend you contact the studio and set an appointment for a one-on-one consultation. Check out our new client intro offers, they're a great way to get started. Starting your sessions this way will give you a better feel for our space, instructors, and teaching. You can also check out our class schedule or visit a class to get a better feel and sense of the class format. 

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