Weight training can be a double-edge sword in terms of overall health and fitness. On one hand, it can prove highly beneficial to maintaining a strong musculature. But going too heavy or using improper form can result in undue pressure on the lower spine. That can mean you will need sciatic nerve treatments instead of showing off six-pack abs. Consider these common weight training pros and cons.
Core Strengthening Weight Lifting Movements
When thinking about weight training exercises in the context of sciatica, it’s important to understand the condition. Sciatica originates in the lower back when pressure is put in the sciatic nerve. Pain often shoots down the lower extremities, causing weakness in one or both legs.
Strengthening the core, or midsection, can go a long way to reducing the risk of a painful sciatica condition. These are some movements that can be helpful.
- Hyperextensions:This direct lower back movement can provide core fitness and help avoid exertion strains. It helps tone and strengthen the flexor and gluteal muscles that manage bending and lifting.
- Deadlifts:Light and modest deadlifts can also provide core strength and simulate bending and picking up objects in everyday life if done properly.
- Partial Crunches:The body does well when it is in balance. Stomach crunches can help strengthen your abdominal muscles and provide core fitness.
- Stretching:A sound weight training regimen should include movements such as an abdominal stretch, hamstring stretches, and yoga positions such as downward dog, among others. Without proper stretching, you are more likely to put undue stress on your sciatic nerve.
When weight training to maintain a fit body, consider overall balance and do not over-exert your lower back.
Common Weight Training Mistakes
When thinking about avoiding stress that would result in the need for sciatic nerve treatments, excess pressure is a key. If you train with heavy weights, such as a powerlifter, a sciatica condition may be inevitable. Although these feats of strength can be achieved, the human body was simply not designed to be Superman. That being said, these are some of the common mistakes workout warriors make.
- Toe Touches:Moderation in all things and even stretching. Movements such as toe touches and others that force the body into an extreme hinged position can result in sciatica.
- Sit-ups:Like toe touches, this is a fairly unnatural movement that stresses the lower back.
- Bent Over or Cable Rows: Although a weight training staple, using heavy weight can tweak your lower back.
- Squats:Another gym staple, this movement may rank as the best exercise in terms of overall strength. It is also very risky and can cause significant pressure on the sciatic nerve. It may be the single greatest reason that powerlifters require sciatic nerve treatments.
- Poor Form:Exercises are only beneficial when performed correctly. When the feet are not properly set, or you jerk or tug on weights, those jolts can have a negative impact on the lower lumbar region.
- Heavy Weights:Pushing the body to the max is just that. Training with heavy weights comes with risk of injury. Moderate to light 8-15 reps per set are less likely to put undue pressure on your sciatic nerve.
Contact A Sciatic Nerve Professional
People who engage in weight training tend to shake off common aches and pains. However, an impacted sciatic nerve should be considered far more seriously than a cramp or strain.
If you are experiencing lower back discomfort or pain trailing into your lower extremities, the Center for Comprehensive Spine Care at Weill Cornell Medicine has state-of-the-art facilities and 15 doctors that specialize in spinal conditions. Schedule an appointment by calling 1-877-728-0439 or by using the contact form and have a professional discuss sciatic nerve treatments with you.