As of late more and more participants are joining classes suffering with Sciatica and so I thought I’d focus this month on how ‘Pilates’ can help alleviate this discomfort.

What is Sciatica?

Sciatica is not a medical condition itself but rather a symptom of an underlying problem involving the sciatic nerve. The sciatic nerve is the longest nerve in the body, running from the lower back through the buttocks and down each leg.

Sciatica occurs when there is irritation or compression of the sciatic nerve. Common causes include herniated discs, spinal stenosis (narrowing of the spinal canal), or other conditions that put pressure on the nerve roots. Symptoms of sciatica often include pain, numbness, or tingling that radiates from the lower back down the leg.

Here are some ways in which Pilates may help with sciatica:

Core Strengthening: Pilates exercises often emphasise the activation and strengthening of the core muscles, including the muscles around the lower back and pelvis. A strong core can provide better support to the spine and reduce strain on the lower back.

Flexibility: Pilates involves a variety of stretching exercises that can enhance flexibility, particularly in the muscles surrounding the hips and lower back. Improved flexibility can alleviate tension and pressure on the sciatic nerve.

Posture Improvement: Pilates emphasizes proper body alignment and posture. Maintaining good posture can help reduce stress on the spine and alleviate sciatic nerve compression.

Mind-Body Connection: Pilates encourages a mind-body connection, promoting awareness of movement patterns and body mechanics. This increased awareness can help individuals avoid movements and positions that exacerbate sciatic pain.

These general exercises can be particularly beneficial:

Pelvic Tilts:

Lie on your back with knees bent and feet flat on the floor.
Inhale to prepare, then exhale as you tilt your pelvis, pressing your lower back into the mat.
Inhale to return to the neutral position.
Repeat for several repetitions to engage and strengthen the lower back and pelvic muscles.

Single Leg Stretch:
- Lie on your back and bring your knees toward your chest.
- Lift your head and shoulders off the mat.
- Extend one leg while keeping the other knee pulled toward your chest.
- Switch legs in a cycling motion, focusing on maintaining core engagement and avoiding arching the lower back.
Bridging:
- Lie on your back with knees bent and feet hip-width apart.
- Inhale to prepare, then exhale as you lift your hips toward the ceiling, engaging your glutes and core.
- Inhale to lower your hips back down.
- Repeat to strengthen the glutes, hamstrings, and lower back.
Child's Pose:
- Start on your hands and knees in a tabletop position.
- Sit back on your heels, reaching your arms forward and lowering your chest toward the mat.
- This stretch can help release tension in the lower back and hips.
Seated Spinal Twist:
- Sit with your legs extended in front of you.
- Bend one knee and cross it over the opposite leg.
- Twist your torso toward the bent knee, using your opposite arm to deepen the stretch.
- This exercise can help improve spinal mobility and alleviate tension in the lower back.
  Remember, it's crucial to listen to your body and avoid any exercises that cause discomfort. Always consult your Health Care provider regarding health concerns if in pain when exercising.

Easter Social

Thank you to all those signed up for the next get- together. I’ll be booking the table on the 15th February so still time to drop me a line if you fancy a night out on Friday 15th March at Wildwood in Didcot.

Add me to the Table

This week in Class…

Great work across all 5 Public classes this week! Band week is always a lengthy session- with so much technique to cover with the use of the prop. Fantastic progression in the articulation of the spine was seen- one happy Pilates Instructor! Keep going with this one at home and remember when doing (your roll up without the band) to engage the core before lifting the back of the rib cage up followed by the head (open neck). At the point where you feel happy and secure with arms raised- lift out of the hips to get over the final hurdle to reach towards the toes!