The sciatic nerve starts in the lower back and runs down the back of the legs. When this large nerve becomes inflamed, the condition is called sciatica in medical terminology. This can cause pain, numbness and tingling throughout the nerve's pathway. As a treatment for sciatica, you can perform stretches for your lower back and legs and exercises for weak muscles.
Crunches
Crunches, also known as curl-ups, work your upper abdominals. Ab strength is important for preventing pain in the lower back. Lie on your back with your knees bent, feet flat on the floor and your arms crossed over your chest. In a steady motion, lift your shoulders and curl your body forward. As you do this, squeeze your abs forcefully for a full second. Slowly lower and repeat 10 to 12 times.
Press-up
Press-ups are similar to push-ups but they only involve your upper body. Lie on your stomach with your hands directly under your shoulders and your legs straight. Carefully press down on the floor as you lift your upper body and fully extend your arms. Your hips and legs should remain on the floor at this point. Hold for a full second, lower and repeat for 10 to 12 repetitions.
Planks
Planks are core-strengthening exercises that involve no movement. Lie on your stomach with your forearms directly under your shoulders and your toes hip-width apart behind you. Steadily push your hips off the floor, tighten your core and straighten your back. Hold this position for 20 to 30 seconds.
Leg Raises
Leg raises work your lower abdominals, and they are done from a face-up position on the floor. Bend your right knee, place your right foot flat on the floor and keep your left leg straight. Steadily raise your left leg approximately 12 inches off the floor and hold for a full second. Slowly lower it and repeat. After doing 10 to 12 reps, switch sides.
Hamstring Stretches
Tight hamstrings can exacerbate lower-back and sciatica pain. Stretch them from a seated position on the floor. Sit with your legs extended out straight and your arms extended above your head. Slowly bend forward and reach for your toes with your hands. If you cannot reach your toes, place your hands on your legs as far down as possible. Hold the stretch for 20 to 30 seconds. The key thing to do is keep your legs straight throughout.
Downward-Facing Dog
A downward-facing dog is a yoga pose that has many applications. It strengthens the arms and legs, stretches the calves and hamstrings and can help treat sciatica. Lie face-down with your hands under your shoulders and your toes hip-width apart behind you. Steadily lift yourself off the floor, raise your hips and push your weight back toward your heels. If you can, get your feet flat on the floor. Once your arms, back and legs are straight and your body forms an angle, hold for 45 to 60 seconds.
