You may have experienced it--a vicious pain shooting down your lower back and legs. Sciatic pain is a problem with the sciatic nerve, which provides feeling to the back of your legs and your lower back. Pain with this prominent nerve may be due to a ruptured disk or an injury to the pelvic bone. However, tyou can do a number of exercises at home to help relieve sciatic nerve pain.
Partial Sit-Ups
These should be performed at least three times a week to help strengthen the abdominal and core muscles. Perform eight to 10 sit-ups, using control throughout the exercise. Lie face-up on the floor with your knees bent and your lower back pressed flat on the floor. Cross your arms over your chest. Raise your shoulders three to six inches from the floor, flexing your abdominal muscles throughout the move. Exhale as you lift your shoulders up. Pause at the top of the movement and then inhale as you return your shoulders to the floor.
Pelvic Tilt
This exercise will help reduce pain and alleviate tight or strained lower back muscles. Lie face-up on the floor with your knees bent slightly and your feet flat on the floor. Tighten your butt muscles and flex your abdomen, pulling your hips upwards, towards your ribs. Press your lower back into the floor and hold for one second before relaxing. Work up to flexing your abdominals for five seconds, then extend your legs a little more to make the move a little bit more difficult. Perform this exercise three times a week or more.
Upper Back Extension
This exercise will help strengthen the muscles of your lower back. Lie face-down on the floor with your hands clasped behind your lower back. If you need to you can place a pillow or cushion under your abdomen. Slowly raise your head and chest about three inches from the ground, using your core muscles to remain stabilized. Hold for five seconds and relax. Repeat for eight to 10 repetitions. As your lower back gets stronger, increase the time you are raising your head and chest to 20 seconds. You can make this exercise more difficult by raising one arm and the opposite leg slowly, to about 3 inches from the floor.
Leg Lifts
To increase the muscles in your core and lower abdominals, perform leg lifts three times a week. Lay face-up on the floor with one leg bent and the other leg flat on the floor. Flex your lower stomach muscles and slowly raise your straight leg until it reaches 8 to 12 inches from the floor, holding your leg for eight to 10 seconds then relax and lower your leg. Keep your lower back pressed flat into the floor. As your muscles build, work up to completing two sets of 10 leg lifts.
Lower Back Stretch
According to the University of Maryland Medical Center, a stretching program may work well when combined with strengthening exercises for relieving sciatica. A good way to stretch your lower back is to lay on the floor, face up. Bring one leg up while the other remains flat on the floor and wrap your arms around your knee, gently pulling it to your chest. Hold for 20 seconds, while stretching your lower back.
