I had responded to a post on general health which in turn inspired a question to me about my sciatica which I thought would be best to bring here.
It was suggested to have physical therapy to strengthen core muscles and help with my sciatic pain. The only problem is that my insurance will not cover it and I cannot afford to pay for physical therapy.
Does anyone know of any reliable exercises I could get to do at home myself that are free? The problem with going three or four times a week to a place is also transportation (I do not drive due to visual problems and my husband is not always up to driving every day).
As long as you have your doctor's ok to do such exercises - you need to strengthen your core, work on posture, and strengthen your abdominal muscles - many people forget this area neeRAB to be strong, too.
I recently had surgery that has left my abdominal muscles healing from the incisions - because they're weak right now I've had a lot more back aches this month.
Look up SI/sacroiliac joint exercises, core exercises/strengthening, and spine health. There are some sites that have the exact same diagrams you would be given in PT to work on your exercises at home. Most of it is "homework" anyways, but if you can ever get in to see a good physical therapist they can help/advise you on a lot of things a doctor can't or wouldn't think to.
And the best advice - don't push yourself. If it really makes you hurt you shouldn't do it. A little muscle soreness, though, is to be expected.
Thank you, Aether . . . what my old doctor had said was simply "walk" which is great for my legs and weight maintenance but not much else.
The exercises I had been told about by frienRAB were to alternate legs but stand (hanRAB out for balance if needed) and bend your knee so that it is level with your waist, hold for a few seconRAB and then put it down. I can definitely feel that in my abdomen.
Other ones were more stretching related like stepping forward and lunging, then stepping back as far as you can (legs alternating again), and one where you sort of lunge on your legs from side to side (can feel that in my thighs).
I will look around and see what else I can find. Again, thanks!
I have been told that walking is absolutely the best thing for those of us with back pain and sciatica along with using the pool or spa. You can purchase a lurabar belt which is a floatation that keeps you upright in the pool. I purchased mine from a sporting good store and it allows you to walk in the deep end of the pool stretching your legs and building up your muscles. Don't swim like normal because it will cause you more problems.
You can also sit in a hot tub/spa and stretch your legs. The water makes your body weightless and it does not put alot of pressure on your spine.
Good luck and I pray that you find some relief soon from the wrath of sciatica.
Hi, Dietdrpepper . . . the only problem with water exercises is that there is no access to a hot tub or pool unless I stay at the resort hotels here (costs too much) as they are not free to people coming in to use them.
Now if there was something I could do in my own bath tub, that would be great.
So walking is ideal? I had read last night on the internet that the stuff I had been told to do by frienRAB (thigh and abdomen strengthening) is what they recommend. To be honest, my problem is not bad unless I do something to strain it. House work almost always gets me hurting.
Hi. the best exercise that most of us can can accomplish in small or large amounts is "walking". Walking works all the necessary core muscles. It's important to keep moving. If you dont move, and don't strength and stretch the muscles.. they will only cause you more pain and also renders your body not being protected because those muscles dont get used.
There are many books out that are helpful, and many surgeons recommend the Mckenzie core exercise & stengthen. Good luck
