written by Amanda Jane Snyder

Have you got Sciatica? Try these new exercises!

Are you suffering from Sciatica? Try these new exercises! Amanda Jane Snyder

Got sciatica?

I’ve certainly had this issue in the past. Let me tell you, it’s the worst!

When I was in 2014 and was living the actor, singer, dancer and hustle, I hurt my lower back enough that I was unable to audition. I was unable to even move or even audition. Basic movements were impossible. What if I wanted to get up in a circle? I can’t do it without crippling pain.

I suffered from sciatica caused by the slipping of my disc within my lower lumbar spine.

What is Sciatica?

Sciatica is a term used to describe pain radiating in the sciatic nerve beginning in the glute region and stretching up to the toes. Sciatica is often a symptom of the problem, and not the cause. As I mentioned earlier in my case, sciatica was caused due to a disc that had slipped and was pressing on the sciatic nerve and causing radiating pain. The most commonly cited cause stems due to a disk that has slipped however it can result from bone spurs, or any other cause.

What can we do to treat it?

The majority of PTs and Trainers will teach you the standard posture that may ease the pain temporarily , but it doesn’t address the source.

In the event that you’re struggling with sciatica the best option is to perform exercises to strengthen your glutes and core. Most likely , your lower back is compensating for the loss of glute strength or core strength, and the pressure causes a disc to bulge out, making contact with sciatic nerve.

Increase Strength While You Extend

A specific glute and core strengthening exercise I’ve observed perform wonders over and over repeatedly is 90/90 RAILS/PAILS. We’re basically strengthening our muscles as we stretch the piraformis instead of doing an pigeon pose.

You can accomplish this using isometric tension.

Amanda practicing PAILs in 90/90 position

Amanda Jane Snyder

What are PAILs and RAILs? These terms are derived from a particular style of training referred to as Functional Range Conditioning, which is designed to increase muscles and the flexibility. PAILs refers to Progressive Angular Isometric Loading and RAILs is a reference to Regressive Angular Isometric Loading. It’s exactly what it sounds like. It is our goal to gradually intensify the intensity of the isometric (muscular tension and activation with no movement of the muscles i.e. the plank exercise is an instance of an isometric workout) load on our hips. This is followed by REgressive loads that reverse the internal pressure in reverse direction over 10-30 minutes. In this way, we gradually open up the hip joint capsule, allowing more ease in the hip’s external rotation, making it easier for the pressure to be relieved from that sciatic nerve. Through strengthening while stretching and stretching, we’re working toward eliminating discomfort for good. I suggest 1 set of 2-5 minutes each side throughout the PAIL/RAIL set.

Amanda Jane Snyder is a certified FRCms. From which the concepts of this article are derived from. Also, she’s a certified Strength and Conditioning Specialist and Corrective Exercise Specialist certified Personal Trainer and Mindset Coach who lives in Brooklyn, NY. Since the year 2016. She is a specialist in strength and Conditioning for actors as well as singers and dancers.