Sciatic nerve pain, sometimes called sciatica, takes place in the lower back, buttocks and down the back of the leg. This is the path of the sciatic nerve, which is the largest nerve in the body. According to the National Institutes of Health, common causes of sciatica include a slipped disc, degenerative disk disease, spinal stenosis or a pelvic injury. You can relieve sciatic pain with several corrective exercises.
Supine Piriformis Stretch
The piriformis is a small muscle found near the buttocks. Piriformis syndrome is a condition in which this muscle causes the sciatic nerve to become irritated. A supine stretch helps relieve this pain and it is performed while lying on your back. Carefully bend your knees and place your feet flat on the floor. Steadily lift your right leg and cross it over your left thigh. Lift both legs off the floor and wrap your hands around the back of your left thigh. Steadily pull your legs in towards your chest and hold for 30 to 45 seconds. Release the stretch and repeat with your legs crossed the other way.
Buttocks Stretch
The buttocks stretch is performed from a semi-lying position on the floor. After kneeling on the floor, move your right shin forward and place it perpendicular to your body. Carefully place your left leg behind you and place the top of your foot flat on the floor. Slowly lower your torso down as you place your forearms on the floor. Your stomach should be right next to your shin and thigh at this point. Hold this position for 30 to 45 seconds and switch sides.
Back Bends
Back bends stretch your back from a standing position. After placing your feet hip-width apart, place your hands on your hips, slowly arch your back as far as possible and hold for 30 to 45 seconds. When you do this, keep your lower body still.
For a variation, perform this exercise on the floor. Lie on your stomach, place your hands by your shoulders and slowly push your torso off the floor until your arms are extended and back is arched.
Bound Angle Pose
The bound angle yoga pose opens the hips and stretches the back legs and groins. While sitting on the floor, place the soles of your feet together and wrap your hands around them as you lower your knees to toward the floor. Keeping your back straight and upright, gently pull your heels in toward your pelvic bone as far as possible. Hold this position for 30 to 45 seconds.
Reclining Big Toe Pose
The reclining big toe pose requires a tie, towel or yoga strap. While lying on your back, lift your right foot off the floor and wrap the tie around the balls of your foot. Straighten your leg and pull it straight up until it is 90 degrees to the floor. Hold this position for 30 to 45 seconds and switch sides.
