Exercise for Sciatica Relief: How to Start a Consistent Workout Schedule

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Exercise for sciatica relief is a great remedy when used in moderation. Exercise keeps the muscles moving and the blood flowing–key aspects of strengthening the body against sciatica. But when you enter the gym, you more than likely will be confronted  with a goldilocks scenario. Determining how often to step foot inside as well the amount of exercise you need to strengthen our muscles and bones without overworking them is a difficult task for many gym newbies as well as dedicated gym-goers. Let’s find out whether certain degrees of exercise work with your goal to keep your musculoskeletal system healthy and manage the pain of your sciatica during pregnancy or against it.

This much exercise for sciatica relief is too small.  

Perhaps it is common sense that no exercise at all leaves your muscles and bones to waste away, losing their strength and flexibility from inactivity. But many individuals lead a sedentary lifestyle–something that will not fly when you are preparing for pregnancy. If left and uncared, your bones and muscles will not be prepared for the new stresses pregnancy adds; out of use for so long, you are more at risk for disc damage and pelvic bone breakage during pregnancy–both of which can lead to sciatica.

This much exercise for sciatica relief is too much.  

Overworked muscles and bones are just as much at risk for damage and breakage as underworked ones. Whether trying to strengthen the musculoskeletal system through exercise or even lose weight before pregnancy (another way to prevent sciatica), many future mothers may feel compelled to begin an intense exercise routine that involves exercising for long periods of time, multiple times a week to see results fast.

But putting a rush on your pre-baby body strengthening is counterproductive, as overworked muscles also lose strength and elasticity. Without enough time to recover, your exhausted musculoskeletal system is more likely to fall apart. Muscles fibers may tear; strained or pulled muscles can occur; entire muscles could tear; muscle strength can come to a standstill; sharp pains can be felt.  Although this amount of exercise puts your body under too much stress, there is a way to be dedicated to your cause without working your muscles to the point when you get a taste of the sciatica symptoms you were looking to bypass during your pregnancy.

Ahhhh, this much exercise is just right. 

When it comes to healthy exercising, it is all about the in-between amount: not too much, not too little. You want to balance your workout routine. Create a consistent workout schedule that has you going to the gym or being active outside for a shorter amount of time, more days out of the week. Dedicating an hour, 5 days a week seems manageable, not overwhelming. Frequent, short bursts of workout time will also give your body the rest it needs between exercise sessions to regain strength and heal. Beginning out easy and building your way up to a more intense routine will also have your body thanking you.

In terms of what exercises to do and where to do them, there are many options:

  1. Move out of the gym and outside (you kill two birds with one stone here: exercising and vitamin D)
  2. Lift weights to correct muscles imbalance (helps balance the stresses on the body)
  3. Try yoga
  4. Do stretches (e.g. pelvic tilts, Williams exercises, etc.)
  5. Skip the lap on the track, and take a lap in the pool

And there you have it. Get into a consistent workout routine as your baby bump grows, and you may be begin your happily-ever-after with a sciatica-free pregnancy.


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