If you suffer from sciatica or generalized lower back pain, you may be wondering how to do sit-ups without worsening your symptoms. Good news. Abdominal muscle training is not impossible. All you need to do is adjust your routine.
We’ve grouped these exercises to avoid, according to experts. do not have That doesn’t mean you know which moves are safe.
A good rule of thumb is to choose sit-up exercises that support your back, but there’s a little more you should know. Below, we’ll explain what sciatica is and the best sit-up exercises you can do to strengthen your core. He also recommends one of the best yoga mats to lie on when doing yoga.
What is sciatica?
Sciatica has different symptoms for many people. There can be tingling, numbness, or nagging pain in your back, buttocks, or legs caused by damage or irritation to the sciatic nerve.
Without treatment, interference with nerve function can affect how you stand, walk, and move, and may limit sensation in the area.
Are strong abs important?
Of course, I’m not kidding. But your abdominal muscles are just one of the many muscle groups that make up your core.
The best core exercises isolate and strengthen these muscles as a whole, not just your abdominal muscles. This network of muscles wraps around your torso like a tire and is responsible for safe movement in all aspects of movement, posture, and stabilization. Still, abs are important and you can target them with the best ab exercises.
Therefore, a strong core is very important. And without it, you won’t be able to lift heavy weights, run, or otherwise exercise safely. Even if you have lower back pain, you can still strengthen your core by doing sit-ups.
In fact, strengthening these muscles may help prevent or reduce lower back pain symptoms. You also need a strong set of glutes, hip flexors, and hamstrings to protect your lower back, so ab exercises that target these are also great.
What are the best sit-up exercises for sciatica?
forearm plank
Rather than diving into plank variations, we recommend sticking to a regular forearm or high plank. Practicing proper form will help keep your spine in a proper alignment and neutral state without putting stress on your lower back.
Planks also activate all your major muscles, including your chest, shoulders, arms, hips, back, glutes, quads, and hamstrings. Isometric means it builds strength without moving the muscles, so it’s low impact.
You can learn how to do a plank here. Start by holding for 20-30 seconds, rest, and repeat for 3-4 sets.
abdominal curl up
The supported position of the abdominal curl-up is much better than crunches for people with lower back pain. Start by bending your knees, flattening your feet, and tilting your pelvis toward you so your lower back is flat on the mat. Tighten your abdominal muscles, place your hands on your chest and upper back, and while lifting them slightly off the floor, slowly inhale your stomach. If necessary, move one leg away from your body.
Hold for 10-20 seconds, release, rest, and repeat for 3-4 sets.
stability ball knee tuck
Without flexion or extension of the lower back, people with sciatica can safely perform this exercise while still heavily loading the core muscles. Start in a push-up position and place your feet on a balance ball behind you. With your stomach tight, arms straight, and hips raised, use your legs to pull the ball toward your chest. Pause, then return to starting position. Make sure to keep your spine straight and not tucking your pelvis in, as this puts stress on your lower back.
Aim for 3-4 sets of 10-12 reps.
stability ball wall sit
We’ve adapted this from our roundup of 7 stability ball exercises you can add to your routine. Place a balance ball between your body and the wall and gently press your back against the wall, keeping your spine neutral and supported. Try staying in a squat position and moving your feet away from you and then back again for more of a challenge.
Isometric exercises require core activation and stability to stay seated while engaging your quads, hamstrings, and hips in a supported position.
Start by holding for 20-30 seconds, rest, and repeat for 3-4 sets.
bird dog
Bird Dog trains your core, including the erector spinae muscles that support the spine, glutes, abdominal muscles, hamstrings, upper trapezius muscles, and deltoid muscles. Get on your hands and knees with your spine neutral and one arm extended in front of you (in line with your shoulder) and the opposite leg extended behind you (at hip height).
Complete reps on one side and then switch, always moving with control. Look slightly ahead of the mat, keeping your neck neutral and your back flat.
Here’s how to do the bird dog exercise and why you should do it. Start with 10 to 12 repetitions per side and repeat for 3 to 4 sets.
bear squat
Continuing the theme of animal-focused exercises, do bear squats.
Quad torching exercises also strengthen your core, shoulders, and arms, and improve joint flexibility and range of motion. Keeping your abs tight and your back flat, perform a bear as a holding position, keep your knees 1 inch off the ground, and practice pushing your hips toward your heels to perform a squat.
Move in a controlled manner without forcing your pelvis downwards. Learn more about this move and what happened when you performed 70 bear squats every day for a week.
Start with 3-4 sets of 10-12 repetitions.
supported side plank dips
Some people think you can do a side plank with sciatica, but if you shake your head in disbelief, try this side plank dip variation instead. This exercise, known as the McKenzie Side Glide, stretches the lower back and improves range of motion, pain symptoms, and core stability.
Stand sideways facing a wall and place your forearms on the wall at shoulder height. Step away from your feet and rest against a wall, keeping your stomach engaged and your spine neutral. You should be able to draw a straight line from head to toe. Slowly push your hips toward the wall and return to the starting position.
Repeat 10-12 times and continue stretching for 3-4 sets per side as needed.
