Sciatic nerve pain is a symptom that may be caused by a variety of problems. Exercise can help alleviate the symptoms of sciatic nerve damage. Some exercises are specific to the cause, correcting the problem that aggravates the nerve. While exercises can provide general pain relief, obtaining the correct diagnosis from your health-care professional is necessary to ensure proper care.
Wall Sits
Sit with your back against the wall and your legs straight in front of you. Place your hands on the floor close to your body, with your arms straight along your sides, providing some support to your back. Pull your toes toward you and hold for three to five seconds. If you feel a pull in the back of your legs, continue with this portion of the exercise only. As your flexibility improves, add the next step.
Maintaining a straight back, lean forward from the hips until you feel a gentle pull behind your legs. Hold this for three to five seconds and release. Begin with only two to three repetitions at a time, to avoid any increased irritation to the nerve.
Inverted Hurdle Hamstring Stretch
Sit on the floor with one leg straight in front of you. Bending your other knee, put the inside of your foot against the inner thigh of your straight leg. Lean toward the straight leg as far as you can, without bending your knee. Hold this stretch for at least 10 seconds to allow for the muscle to relax, obtaining the best stretch.
Standing Hamstring Stretch
Place the back of your heel on an elevated surface, such as a railing or a chair. The back of the couch may also work. Keeping your leg straight, pull your toes back toward you and stretch for 10 seconds. Increase this stretch by bending forward toward your knee, maintaining your straight leg.
Piriformis and Hip Stretch
Lie on your back with one knee bent, and your foot flat on the floor. Cross your other leg, placing your ankle on the bent knee. Reach behind your bent knee, and pull your leg toward you, creating a stretch in the crossed leg and hip. Hold for at least 10 seconds.
Seated Stretch
Sitting in a chair, stretch one leg out straight in front of you, placing your heel on the floor. Keep the other foot flat on the floor with your knee bent. Lean toward your straight leg as far as your are comfortably able, and hold.
General Exercise
Core strengthening exercises can help to alleviate the stress placed on the lower back, helping to decrease sciatic pain. Low impact aerobic activity may be beneficial for overall strengthening and improved mobility. Discontinue if there is an increase in pain during or after any activity.
