According to the Mayo Clinic, "Sciatica refers to pain that radiates along the path of the sciatic nerve and its branches---from your back down your buttock and leg." Sciatica is not a disorder itself, but rather a symptom from another problem, such as a herniated disc or spinal stenosis. Specific exercises can help to alleviate the pain associated with sciatica and can stretch and strengthen the muscles of your lower back to prevent recurrences.
Upper Body Press-Up
The upper body press-up is an exercise for sciatica caused by a herniated disc. This exercise will relieve tension in your lumbar vertebrae while stretching your abdomen. Place a folded towel or pillow on the floor. Lie face down on the floor so that the towel is positioned under your hips. Extend your legs straight behind you and position your arms under your upper body. Pull your belly button into your spine and stabilize your core. Take a deep breath in. As you exhale, lift your upper body up onto your elbows so that your lower back is slightly extended. Hold the position for 30 seconds and then relax to the floor. Perform 10 repetitions throughout the day. When you are comfortable with this exercise, you can increase the intensity by pushing your upper body up with your hands. Push until your arms are straight and your lower back is extended. Hold the position for one to two seconds and repeat it 10 times throughout the day.
Knees-to-Chest
The knees-to-chest stretch is an effective exercise for sciatica caused by spinal stenosis, which is the narrowing of a nerve's passageway. Lie on your back with your knees bent and feet flat on the floor. Grab you knees with your hands. Take a deep breath in. As you exhale, gently pull your knees into your chest until you feel a light stretch in your lower back. Hold the stretch for 30 seconds. Repeat the movement four to six times.
Bridge
The bridge exercise helps to lessen the effects of sciatica caused by degenerative disc disease by requiring dynamic stabilization of the lumbar muscles. Lie on your back with your knees bent and feet flat on the floor. Ensure that your pelvis and spine are in a comfortable, neutral position. Pull your belly button into your spine and contract your abdominal muscles. Take a deep breath in. As you exhale, push through your heels to lift your hips off the floor. Continue to lift until your hips are aligned with your shoulders and your knees, or as high as you comfortably can. Hold the position for 10 seconds and then slowly lower to the floor. Perform eight to 10 repetitions.
Piriformis Stretch
Sciatica that occurs from piriformis syndrome can be relieved by stretching the piriformis muscle two to three times a day. Lie on your back with your knees bent and your feet flat on the floor. Cross your affected leg over your other leg at the knees. Reach down and clasp your hands under the thigh of the bottom leg. Take a deep breath in. As you exhale, gently pull your lower knee toward your shoulder until you feel a stretch deep in the buttock of your affected leg. Hold the stretch for 30 seconds and then slowly return to the starting position. Perform the stretch three times.
Hamstring Stretch
No matter the cause of your sciatica, performing hamstring stretches regularly will help to relieve some of your discomfort. Lie on your back and raise your right leg toward the ceiling while keeping your left leg straight and flat on the ground. Use your hands or a towel to support your raised leg. Take a deep breath in. As you exhale, slowly straighten your knee until you feel a stretch in the back of your thigh. Hold the stretch for 10 to 20 seconds and then gently lower your leg to the floor. Repeat the stretch on your left leg. Perform this stretch two to three times throughout the day.
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