For those who suffer with the painful condition, working out with sciatica may sound too excruciating to attempt. The pressing of bone or muscle on the sciatic nerve can cause tremendous pain and certain types of activity can inflict even more anguish. However, there are exercises that can actually alleviate the pain if executed correctly and can be combined to form a good overall workout for those with sciatica.

When working out with sciatica, there are certain exercises that should be avoided. While easy hamstring stretches can be beneficial, heavy overstretching can cause the root of the sciatic nerve to stretch as well and that can lead to injury. Abdominal stretches, such as the upward facing dog in yoga, can also exert too much pressure on the spine and can hurt the sciatic nerve.

Executing squats with barbells is out of the question for anyone with sciatica. The more weight you are holding, the greater the pressure that is exerted on your spine. Deadlifting is also not recommended for the same reason. The position the body is in to do bent over rows is also dangerous to the sciatic nerve. Lastly, doing sit ups with your legs extended straight will also put too much pressure on the spinal discs and therefore risk additional damage to the sciatic nerve.

It is possible to get a good workout even with sciatica. These exercise suggestions may even help to reduce the discomfort from this condition that is oftentimes debilitating. Strengthening the body’s core muscles and stretching are key in developing an exercise program for sciatica sufferers. Yoga exercises for sciatica are very popular and, if done correctly and regularly, can bring great relief. The Downward Facing Dog Stretch, Corpse Pose, Bridge Pose, Shoulder Stand, Torso Twist, Half-Moon Pose, and Intense Side Stretch, are highly recommended.

If you have sciatica and want to work out without worsening the condition, there are certain things to be aware of as you exercise. Releasing tension in the glutes and not over-rotating the hips often helps. Elongating the spine rather than slouching is important as is keeping the abdominal muscles active as you work out.

Bottomline, you can workout if you have sciatica but take it slow and figure out why you have sciatica in the first place.