Exercises for sciatica: degenerative disc disease | NHS

Exercises for sciatica: degenerative disc disease | NHS

and I’m a chartered physiotherapist. Today I’m going to talk to you about
degenerative disc disease. The main aim of these exercises is to
help strengthen, mobilise and stabilise the surrounding area
so that you’ve got good scaffolding and you can prevent
any further recurrences. Getting into the position for exercises, the best position to lie in
is crook-lined. So lying on your back
with your knees gently bent. This takes the slack off your low back. Most people can exercise in
this position. If you can’t lie on the floor,
you can lie on a plinth or lie on the bed,
it’s absolutely fine. Throughout the exercises,
I’d like you to engage your abdominals which means pull your tummy muscles in. Just to start off with, we’re going
to do some gentle mobilising and strengthening exercises
which are known as pelvic tilting. It’s a very gentle exercise. So can you feel my hand under your back. And squash down, engaging
your tummy muscles and hold there. Five, four, three, two, one. And relax. If you feel any pain or discomfort,
let me know. And one more. Push it down.
Hold for five, four, three, two, one. And relax.
So you can do those ten times. Obviously, I won’t be there, so if you want to have a go at
putting your hand under your back. And just push down and holding it,
holding it, holding it. If you feel any pain or discomfort,
stop and let it go. The next exercise is to progress that
into a bridge. So push down again hard
and squeeze your buttocks and lift your buttocks up. Lift your buttocks up. And bring them down. And again, squeeze your buttocks. Rolling it up. So the aim is to stabilise
and strengthen and mobilise at the same time. And let yourself come down. Doing this bridging ten times is great. But if you can’t go very far,
just go a little way up. Just squeeze your buttocks
and just go to there. And then come down. OK? Moving on now. Another thing you want to do is keep
the spine mobile so rolling your knees, or knee rolling,
which is the same as rotations, it’s a very good exercise. So pulling your tummy muscles in
nice and tight and just roll your knees
gently from side to side. We’re just trying to build
the scaffolding up around the middle part of your body
and just strengthen the area. So side to side. That’s a very nice,
gentle mobilising exercise. The next exercise is buttock squeezing. And squeeze your buttock muscles
and suck your pelvic floor up and in as if you’re stopping yourself
from weeing. And relax.
So just a good old contraction. So squeeze yourself as hard you can,
hold it there, two, three, four, five. And relax. And again. Squeeze your buttocks
as hard as you can. Hold it there. Two, three, four, five. Relax. And one more. Squeeze it. Two, three, four, five. Great. And for this particular problem, you can do these exercises in lying,
sitting, standing. But the main aim is to strengthen,
stabilise and mobilise the area without provoking any pain. In addition to this, it is quite good
to do some general mobilising exercises like walking, cycling or swimming because your body likes
the movement and rhythm. The joints like movement and rhythm. Provided you’re not causing
any pain or discomfort, doing stuff like that will actually help
get you going, keep you strong, keep your weight off,
improve your posture and help strengthen you up generally. IF YOU EXPERIENCE

11 Replies to “Exercises for sciatica: degenerative disc disease | NHS

  1. So jus sqweeezze you bottox to stops yuorself from weeing! Weeeéeeeee, all the way home!
    This lotto piggy went weeeeeee, all the way home! LOL!!! 
    No seriously, this seems like some helpful exercises to eleviate pain in the lower lumbar region for those that need help with low back pain. She also has a nice soothing voice which helps you relax!

  2. Degenerative Disc disease is not a "form of sciatica." Sciatica is not a disease. It is a set of symptoms related to numerous issues including Piriformis Syndrome, Bulging discs, degenerative disc disease, central and foraminal stenosis of the spine. Sciatica is a symptom, not a disease.

  3. Some good simple exercises but I consistently find, and have had this confirmed by two specialist physios who teach clinical Pilates, that it is really important not to overdo the abdominal/pelvic floor contraction. This simply worsens the area.

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