Lower back pain affects most people at least once in a lifetime. Back pain may be caused by muscle and ligament weakness or damage, spinal arthritis and inflammation, spinal stenosis or narrowing, disc herniation or bulging, nerve damage or a compressed nerve such as occurs in sciatica. The sciatic nerve is the longest and widest nerve in the body and runs from the spine in the lower back through the buttocks and along each leg. Symptoms of sciatica include radiating pain, numbness and weakness in the lower back, buttocks, thighs and legs. According to the Nicholas Institute of Sports Medicine and Athletic Trauma, gentle stretching exercises can help to reduce lower back and sciatica pain by strengthening muscles, ligaments and the vertebral column and help to relieve nerve pressure. Consult a physician or a physiotherapist before beginning exercises for lower back pain and sciatica.
Pelvic Lift
The pelvic lift strengthens muscles of the lumbar back, pelvis and hips to alleviate lower back pain due to sciatica and other reasons. In this exercise the patient lies on a floor mat on their back with the knees bent, feet flat on the floor and arms at the sides. Then the patient raises the lower back and hips up to 5 inches off the floor and holds this position for five seconds, before relaxing and repeating 10 to 15 times.
Leg Press
This yoga exercise is recommended by WomensFitness.net to relieve sciatica nerve. The patient lays on a floor mat flat on their back with the feet extended and pressed against a wall. Then the right knee is bent and brought up to the chest, keeping the sole of the left foot pressed against the wall. Then a towel or belt is looped around the sole of the right foot to hold the leg in place with both hands. This position is held for 10 seconds or less if uncomfortable, before relaxing and repeating.
Knee Rolls
The Nicholas Institute of Sports Medicine and Athletic Trauma recommends this exercise to rotate and stretch the muscles and ligaments of the lower back and improve the support of the vertebral column. The patient lays on a floor mat with the knees bent and the feet flat. Then both knees are swung down to the right so that they rest on the mat, while the upper body is kept flat. Next both knees are moved to the left side of the body and the exercise is repeated 10 to 20 times.
Hand to Knee Rocking
The Nicholas Institute of Sports Medicine and Athletic Trauma recommends this physical therapy to stretch the spine and muscles of the lumbar back. In this exercise, the patient sits in a kneeling position on a mat so that knees and ankles are tucked beneath the buttocks. Then the upper body, head and arms are lowered to touch the mat and leaned forward, like a cat stretching. The patient relaxes in this position and then rocks back on forth to stretch the body back and forth for three to five minutes.
