Sciatica is a condition that affects the longest nerve in the body called the sciatic nerve. Pain radiates from the lower back all the way down to your leg. It is actually a symptom of another condition such as a herniated disc in the back. When sciatica appears, there are several exercises that can be done at home to treat it. The important thing to do is strengthen the core and lower back muscles.
Knee Raises
These are performed from a lying position on your back. Pull one of your knees into your chest and wrap your arms around it. Hold for 45 to 60 seconds, then release. Grab the other knee and do the same thing. Release, take a few breaths and repeat 10 to 12 times with each leg.
Back Extensions
To do back extensions, you will need the assistance of a stability ball. Lie across it with your hips right about in the center. Place your hands by your ears and fold forward all the way down. Lift yourself back up by engaging your lower back muscles until you are slightly bent backward. Alternate lowering and lifting 10 to 12 times. If you need more support, brace your feet up against a wall.
Planks
To do a plank, lie on your stomach with your hands directly under your shoulders. Push yourself straight up in the air and lower yourself down on your forearms. Keep your back straight, your toes on the ground and your gaze fixed downward. Hold for 30 to 45 seconds and do four to six reps total. If this is too intense, come down onto your knees.
You can also do side planks. To do these, turn sideways and place your left forearm perpendicular to your body. Place your feet in a staggered stance about a foot apart with your right foot forward and your left foot behind you. The outside part of your left foot should be touching the ground and the inside part of your right foot should be touching the ground. Place your right hand on your right hip, keep your body completely straight and hold for 30 to 45 seconds. Switch sides and place your right arm down with your left leg forward and do the same thing. Perform four to six reps total on each side.
Shoulder Bridges
To do shoulder bridges, lie flat on your back with your knees bent and your heels as close to your butt as possible. Lift your hips in the air and try to get your thighs parallel to the floor. Interlace your fingers and push yourself up with your arms and shoulders. Hold for 45 to 60 seconds and do four to six reps.
Alternating Supermans
To do alternating supermans, lie face down on the floor. Lift your right arm straight out in front of you and your left leg straight out behind you. Lower them to the ground as you simultaneously lift your left arm and right leg. Alternate back and forth 10 to 12 times.
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