Sciatica pain happens when the sciatic nerve is impinged at the spine or hip level. The pain radiates into the buttocks, and sensations of numbness, tingling or burning travel down your leg and sometimes all the way to your foot. Some sciatica problems are caused by musculoskeletal imbalances, while others are caused by herniated discs or osteoarthritis that is compressing the spinal nerve. You can prevent long-term sciatica problems by correcting the structural and muscular imbalances through specific exercises.
Knee to Chest
Lie on your back with both legs straight. Bend the right leg and lift it toward your chest. Grab your right knee with both hands and gently pull it to your chest while breathing deeply. Hold this stretch for at least one minute, then switch sides.
Supine Hamstring Stretch
Lie on your back and bend both knees. Lift the right leg and put a stretching band or towel around the foot. Hold the ends of the band with your hands and straighten the right knee. Keep your upper body and head in contact with the floor at all times. Pull your foot toward the chest until you feel an intense stretch in your right hamstring. Hold for one minute and change the side.
Pelvic Tilt
Lie on your back with your knees bent and arms by your sides. While breathing out, tilt your pelvis so your back flattens and touches the floor. Curl your tailbone off the floor and hold the stretch for three seconds. Breathe in and relax your tailbone back down to the floor. Repeat 10 to 12 times.
Supine Piriformis Stretch
Lie on your back with your knees bent. Cross your left leg over the right thigh and lift them both off the ground. Interlace your hands behind the right knee and start gently pulling it closer to your chest. You will feel an intense sensation in your left glute. Breathe deeply and try to relax in your left hip. Hold the stretch for one minute, then switch sides. If one side feels much tighter than the other, repeat the stretch on the tight side one more time.
Prone Glute Stretch
Gravity will assist you and make it easier for you to relax in this stretch. Get down on your hands and feet with the buttocks high up. Bend your right leg and swing it forward. Place your upper body on your folded right leg and keep your hips leveled. Relax the left leg and breathe deeply while relaxing in the right hip. Hold the stretch for two minutes, then switch sides. If one side is tighter than the other, stretch it one more time. Focus on remaining relaxed and let gravity work for you.
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