Pilates for sciatica in Preston.”
What is Sciatica?
Sciatica is pain that radiates along the sciatic nerve, which runs from your lower back, through your hips and buttocks, and down each leg. It typically affects one side of the body and can cause sharp, burning pain, numbness, or weakness in the affected leg.
What Causes Sciatica?
Sciatica occurs when the sciatic nerve is compressed or irritated. Common causes include:
✅ Herniated Disc – A bulging or slipped disc presses on the nerve.
✅ Spinal Stenosis – Narrowing of the spinal canal puts pressure on the nerve.
✅ Piriformis Syndrome – Tightness in the piriformis muscle (in the buttocks) irritates the nerve.
✅ Degenerative Disc Disease – Wear and tear on spinal discs over time.
✅ Spondylolisthesis – A vertebra slips out of place, pressing on the nerve.
✅ Pregnancy – Weight gain and hormonal changes can compress the sciatic nerve.
Dos & Don’ts for Managing Sciatica
✅ Dos (What Helps?)
✔ Stay Active – Gentle movement like Pilates can prevent stiffness and improve circulation.
✔ Stretch Regularly – Focus on the lower back, glutes, and hamstrings to relieve tension.
✔ Strengthen Your Core – A strong core supports your spine and reduces nerve pressure.
✔ Use Heat and Ice – Ice reduces inflammation, while heat relaxes tight muscles.
✔ Practice Good Posture – Sit and stand tall to avoid unnecessary strain on your lower back.
✔ Sleep Smart – Use pillows for support—under your knees if you sleep on your back, or between your knees if you sleep on your side.
❌ Don’ts (What to Avoid)
🚫 Don’t Sit for Too Long – Prolonged sitting can worsen nerve compression.
🚫 Avoid Heavy Lifting or Twisting – These movements can strain your lower back.
🚫 Skip High-Impact Exercises – Running, jumping, or intense workouts may aggravate symptoms.
🚫 Steer Clear of Deep Forward Bends – Overstretching can irritate the sciatic nerve.
🚫 Don’t Push Through Pain – If an exercise hurts, stop immediately.
Pilates Exercises for Sciatica Relief
Pilates is a fantastic way to gently strengthen and stretch your body while supporting your spine. Here are some safe and effective exercises:
✅ Recommended Exercises
- Pelvic Tilts – Strengthen your core and improve spinal alignment.
- Knee-to-Chest Stretch – Ease tension in your lower back.
- Glute Bridges – Build strength in your glutes and core without straining your spine.
- Piriformis Stretch – Relieve tightness in the buttocks (cross one ankle over the opposite knee and gently lean forward).
- Cat-Cow Stretch – Mobilize your spine and improve flexibility.
- Seated Spinal Twist (Gentle) – Loosen up your lower back.
- Child’s Pose – Stretch your lower back and hips in a supported position.
- Wall Roll-Downs – Improve spinal mobility with control.
❌ Exercises to Avoid
- Double Leg Lifts – Can strain your lower back.
- Full Roll-Ups or Teasers – May increase pressure on your spine.
- Deep Forward Bends – Overstretching can irritate the sciatic nerve.
- High-Impact Moves – Avoid jumping, running, or burpees.
- Leg Circles (If Painful) – Some leg movements may worsen symptoms.
Top Tips for Sciatica Sufferers
💡 Listen to Your Body – Pain is a signal to stop or modify an exercise.
💡 Use Props – Pillows, yoga blocks, or straps can make movements more comfortable.
💡 Be Consistent – Gentle, regular exercise can help prevent flare-ups.
💡 Seek Professional Guidance – A physiotherapist or Pilates instructor can create a personalized plan for you.
Testimonial By KB
In December 2002 I developed Sciatica. It was so bad I was in bad pain and on Ibuprofen, Paracetamol, and Diazepam to relieve the pain. I saw Celia’s post on Facebook and decided it was worth a try. After one session of Pilates the pain had gone and has not returned. I would seriously recommend Pilates especially Celia’s Pilates Class to help with your Pilate,
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