As sciatica can be caused by a variety of reasons it’s important to check with your GP first as to what the underlying cause is before starting a Pilates class.

What Is Sciatica?

Sciatica is a term given to pain caused by irritation or compression of the sciatic nerve. 

The sciatica nerve is the longest nerve in the body and runs from the back of the pelvis, through the buttocks and down the back of both legs.

When the nerve is compressed it can cause pain that starts in the lower back and runs down the back of one leg. The pain can range from mild to very painful.

Sciatica can be caused by a spinal disc bulge, piriformis syndrome, being too sedentary or experiencing an impact trauma (e.g a fall, car accident).

Signs & Symptoms

Sciatica can be different from one person to the next but most commonly pain will be felt down the back of one leg and might feel worse when sneezing, coughing or sitting for a long period of time.

Numbness and a tingling pins and needles sensation can also be felt.

Emergency care is required if feeling sciatica pain down both legs, losing sensation between your legs, around your buttocks and control of your bladder control is very serious. In this case symptoms may be due to a serious back problem and require hospital treatment asap.

How to Prevent Sciatica

You can minimise the risk of developing sciatica by:

• Having better posture
• Improving the strength of your core muscles, gluteal muscles and having better flexibility
• Exercising regularly and being more active daily
• Using correct technique for lifting things off the floor (practice hip hinge and squat exercises)

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Most people do not have a perfect posture and so there are four posture types that deviate from what’s classed as normal (as demonstrated above!).

I’m secretly always looking at the way people stand and move in my classes to see which posture type they are most like. It helps me when I’m planning my classes and deciding which exercises to include.

If I know that someone tends to stand with a big arch in their lower back then I make sure I include certain exercises in their class to help strengthen or stretch the muscles that will bring the pelvis into a more neutral position.

Ideally you want your spine to have 3 equal sized curves so that the muscles, ligaments and tendons that connect to the spine work evenly together – bringing muscle balance. Take a look at the four types of postural alignments below and see if you can notice which one you are most like (you might be more that one).

Lordotic Posture

This is an arched back posture where the pelvis is tilted too far forward causing an increased lower back (lumbar spine) curve. Typically the abdominal muscles and gluteals are lengthened and have poor muscle strength.

Focus on strengthening the abdominals and gluteals, along with stretching the hip flexors. Pilates exercises to help – Shoulder Bridge, Abdominal Curl, Plank

Swayback Posture

This is a slouched posture where the pelvis is in neutral but they are pushed forward. This causes the body to ‘hang’ onto the ligaments and muscles at the front of the hips and the lower back (lumbar spine) changes from an even curve to a shorter, deeper curve that is higher up.

Focus on correct posture when standing. In can be helpful to stand in front of a full lengthen mirror and look sideways on. Make sure you are not pushing your hips and knees forward – there should be a straight line between ankles, knees, hips, shoulder, ear. Pilates exercises to help – Standing Sway, Squats, Standing Knee Lifts.

Flat back Posture

This is where the lumbar curve (low back) is reduced. The main problem the lack of mobility and movement in the spine. It’s common in people who are inactive, have poor seated posture and have lower back pain. It’s also seen in people who practice lots of sit-up type exercises.

Focus on general mobility of the spine. Pilates exercises to help – Side Bends, Hip Rolls, Shoulder Bridge.

Kyphotic Posture

This is a rounded shoulder posture where the upper back (thoracic spine) has an increased curve. There’s a restriction in shoulder movement as the shoulder blades are pulled forward and often the chin pokes forward. A kyphotic posture is common amongst office workers and in very tall people.

Focus on extension exercises to help improve movement in the upper back. Pilates exercises to help – Diamond Press, Dumb Waiter and Standing Double Arm Floats

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I love teaching the Pilates Shoulder Bridge and practicing myself. It’s included in almost all of the Pilates classes I teach each week, for beginners and the more experienced. Here’s why: 

Strength

It improves muscle strength in the back of the legs (especially the gluteus maximus) and the deep abdominal muscles. These are all important muscles that help to support the spine.

Stability

It improves core stability and pelvic stability. The deep lying abdominal muscles need to be used to peel the spine away from the floor whilst keeping the shoulders relaxed and avoiding the ribcage faring.

Mobility

It mobilises the spine by using segmental control. Each bone of the spine peels away one by one in order to create movement in between the discs of the spine. There’s flexion in the lumbar spine (lower back) which is helpful for people who tend to over-arch. Then there’s extension in the thoracic spine (upper back) which is good for people who have an office-based job and tend to hunch forward.

Lots of variations

There are so many variations to keep this exercise interesting and challenging. Placing your hands across the chest, adding an arm lift, heel lift, knee lift, holding a ball etc. It’s also great for beginners as they can start by lifting just a little off the floor and then over time start to lift higher.

Diagnostic Tool

I can often see any muscles imbalances when a person does a Shoulder Bridge. I can see if the weight is even in their feet or if their toes lift. I can see whether their knees fall out to the side and if they can keep their pelvis level when lifting an adding a heel lift.

If you only have a few minutes a day to practice an exercise at home, this one should be top of your list!

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I find a lot of people struggle in this position, particularly those who have a computer based job, because of the extra load placed through the wrists. It’s not a position we usually have our wrists in and so the muscles in your forearm can over time become stiff and limit the amount of movement in the wrists and their strength.

Flexibility and strength in the wrists are important. For example if you fall over, it’s normally a hand that goes out to stop the fall. If your wrist doesn’t haven the flexibility needed it could be vulnerable to fracture.

Exercises on all fours are also weight bearing which helps to keep bones strong and are therefore particularly important for people who have osteopenia or osteoporosis.

To help reduce wrist pain in this position you could:

1. Check the weight distribution in your hands

Often I see people collapsing into their wrists, with their fingers curling away from the floor which increases the pressure in the wrists. Spread your fingers wide to distribute the weight evenly through each hand. Stretch your finger tips away and press the underside of your knuckles down into the mat. You should feel your fingers pressing down but a little space into the palm of your hand.

2. Use your upper back muscles

Stabilising the shoulder blades will help to distribute the weight through the body rather than just dumping all of your weight into the wrists and arms. Imagine a hand under your chest gently lifting up. Feel the muscles against the shoulder blades switch on with your shoulders resting flat across your back (instead of winging). 

3. Hands slightly forward of shoulders

If you have tight muscles in your forearms then this can effect the range of movement at the wrist. To decrease the angle at your wrist try taking your hands slightly further forward – rather than being directly under your shoulders. 

4. Rolled up towel

Place a rolled up towel or use the end of your mat underneath the heel of your hand, with your fingertips resting on the floor. Similar to having the hands slightly forward, this helps to decrease the angle at the wrist.

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A little pottering around the garden can be a good workout and a chance to unwind, relax and have some time to yourself. However it can be more intensive then you might imagine so next time you are gardening, try to take care of your body too!

Warm up 

It sounds a little silly to warm up before gardening but this will help you to move more easily and get your muscles ready. Start with smaller tasks that require little bending and then move onto bigger tasks.

Don’t bend down to weed

Instead go on all fours so that your back isn’t under strain. Use a pad or cushion under your knees and make sure you are close enough that you are not having to over stretch. 

A full watering can be heavy

Instead of struggling to carry it to the other end of the garden, fill up 2 smaller watering cans and carry one in either hand to keep the weight balanced. 

Mix it up

Vary the task that you are doing every 20 mins so that you aren’t in one position for too long. 

Don’t overload your wheelbarrow

It’s better to make 2 trips than to struggle pushing a load that is too heavy for you. Remember to walk tall, shoulders back, abdominals switched on and look ahead.

Lift using your legs

When lifting bags of soil or heavy loads from the ground make sure you bend your knees and keep your back in a neutral spine position. Your leg muscles are much stronger than your back so avoid bending forward and straining. Use the Squat Exercise for lifting. 

Take a break 

Gardening is more intensive than you think. Take regular breaks, rehydrate and admire your handy work. 

Listen to your body

If something twinges STOP and do something else for a bit.

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Alongside movement, exercise and improving posture, what you put on your plate every day is important. Here are just some of the nutrients your bones, spine and joints need to function properly.

Calcium & Vitamin D – For healthy bones

Calcium and vitamin D work together to protect your bones. Calcium helps to build and maintain bone density, while vitamin D is essential for the absorption of calcium. 

Aside from dairy products, calcium can be found in sardines, salmon and dark leafy green vegetables. Only small amounts of vitamin D are available from food. The easiest way to get vitamin D is through exposing your skin to sunlight.

Water – For a healthy spine

Between the bones of your spine (vertebrae) there are little discs that help to absorb shock and protect your spine from damage or wear and tear. They are like little jelly donuts, with a tough outer layer and filled with water.

The discs lose water through movement and then rehydrate. If there is not enough water for the discs to absorb what they have lost then it can’t function effectively. With the loss of water they shrink and the outer layer then takes on more stress to support the spine. This can cause stiffness, and pain.

Collagen & Vitamin C – For healthy joints

Collagen is a tough protein that forms the structure of your skin, bones, tendons, cartilage and connective tissue. The body’s natural collagen production slows down as we age – it’s the reason we get wrinkles, sagging skin, joint pain and decreased cartilage!  

There has been some research into how collagen can help treat osteoarthritis and rheumatoid arthritis but its had mixed results so far.

Collagen can be found by eating the small bones in tinned salmon and sardines. Also by making or buying bone broth. I add a powered collagen supplement to my smoothie each morning.  

It’s also worth mentioning vitamin C as it helps with repair and growth of your body’s tissues and aids the body’s production of collagen. 

Vitamin C rich foods include lemons & limes, kiwis, strawberries, broccoli, spinach.

Anti-Inflammatory Foods – For healthy joints

Foods that are high in sugar tend to cause inflammation in the body. It’s a natural immune response to heal but when it is out of control in can cause joint pain, swelling and fatigue.

Apart from reducing foods that are high in sugar or processed, eating anti-inflammatory foods can help. 

• Omega 3 rich foods – include salmon, mackerel, anchovies, sardines, herring, chia seeds, flaxseeds, walnuts
• Herbs & spices – Ginger, turmeric, cinnamon, rosemary, basil, thyme, oregano, parsley
• Chocolate – at least 70% cocoa
• Berries – Blackberries, strawberries, blueberries raspberries
• Garlic

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The idea of mindfulness it to concentrate on what’s going on right now instead of worrying about what’s happened in the past or thinking about what’s about to happen in the future and that never ending to do list. It can be as simple as noticing the world around you when you’re driving or walking (rather that going into autopilot), closing your eyes and scanning your body to see how it feels or concentrating on your breathing.

Those few mindful minutes can help to relieve stress, boost concentration and help you to become more aware of how you’re really feeling (emotionally and physically).

How stress affects the body:

When we are feeling stressed our sympathetic nervous system kicks into action – known as the ‘fight or flight’ response. Stress hormones (cortisol and adrenaline) are released which increases heart rate, contracts muscles, dilates pupils and stops digestion to make you ready to fight or run.

This system kicks into action with any perceived threat. The human body cannot tell the difference between having too many work deadlines, being late for an appointment or being chased by a lion. It responds in the same way.

Non essential systems like the digestive and immune system get shut down as they are low priority for you to fight or run away. For this reason chronic stress can cause digestive issues, cold sores, frequent colds, feeling run down, high blood pressure and muscle tension. The less time we spend in ‘fight or flight’ mode the better. 

Mindful Breathing:

I’ve liked doing this technique the most so I thought I would share with you to try yourself.

1. Find a quiet place to sit in a chair. Place your feet flat on the floor, sit upright with your hands resting in your lap.
2. Close your eyes and breathe normally.
3. Focus on where you can feel your breath the most (I feel this in my ribcage expanding but you might feel your chest, belly, nostrils etc). 
4. Try to stay focused on that area of your body. Notice if your breathe is even, or if it changes.
5. When your mind wanders off (and it will!), gently bring your attention back to the breathing. You may find it helpful to say in your head ‘breathing in’  and ‘breathing out’.
6. Keep doing this for a few minutes or for as long as you like.

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Here are 5 reasons to have good posture:

Reduced back & neck pain

Slouching can add strain to muscles and the spine. Over time this could develop into aches and pains. Better posture keeps bones and joints in their correct position so that they can be used properly. 

Look slimmer

By standing or sitting taller many people instantly look slimmer. Pilates trains your core muscles which can help the lower abdominals appear flatter and more toned.

Feel better about yourself

Sitting with good posture can act as a coping mechanism against stress. In a research study they found that people who slouch in a chair reported feeling more fearful, nervous, sleepy and sluggish whilst sitting more upright, people felt more enthusiastic, excited and strong.

Improved breathing

A good posture helps to open up your airways and help you to breathe easier. When you slouch your body can take in as much as 30% less oxygen than with good posture.

More alert

When you breathe properly your thinking, concentration and productivity improves too.

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The spikey ball is a self massage tool that helps to hydrate fascia and unstick areas where a knot has formed.

What is fascia?

Fascia is a clingfilm-like substance that wraps all around our muscles, bones, nerves, arteries, veins and internal organs (heart, lungs, brain, spinal cord). It’s a sensory organ, holds us together and connects the entire body from head to toe. If you imagine an orange, fascia is similar to the white layer beneath the peel that surrounds each segment.

Healthy fascia is flexible, supple and glides easily but it can easily become restricted. When fascia is restricted it becomes a sticky matted web, forms knots and flexibility/mobility is decreased – overtime this can lead to aches and pains. Lack of movement, poor posture, repetitive movements, physical trauma (e.g car accident, a fall) and emotional trauma are just some of the ways fascia can become restricted.

Looking after your fascia

Hydrated fascia is happy fascia!

Imagine a sponge that has dried out, it becomes brittle and hard. When the sponge is wet and well hydrated it is springy, resilient and can move in all directions smoothly and effortlessly. You can wring it out and twist it but it is difficult to break.

Fascia is similar to a sponge.

Drinking enough water is helpful to keep fascia hydrated but it’s also important to ‘wring the sponge out of old water’ and ensure the water can get to the sponge (fascia) through a good irrigation system.

Stretching, moving and myo-fascial release all help to keep fascia moving smoothly and effortlessly.

Myo-fascial release can be done through sports massage or self myofascial release, which uses tools like the spikey ball, a tennis ball or foam roller.

Spikey Ball Exercise

This exercise helps to release the plantar fascia, which is the thick ligament that connects your heel to the front of the foot and helps you to walk. It’s an easy exercise I get my class members to do at the start of the class, they can feel the immediate effects and it helps with their balance in some of the standing Pilates exercises.

• Slowly roll the ball from the toes to the ball of the foot and then continue to repeat.
• Push down into the ball and apply pressure as you roll.
• If you find any sticky or tender points then stop and hold for 20 seconds with pressure.
• Roll for a couple of minutes on one foot, repeat on other side.

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