The sciatic nerve is a large nerve that runs from the lower back where its roots exit the spine to the toes through the back of the legs. It is the longest nerve in the human body. This nerve can be very sensitive and can become inflamed through several means. When the nerve becomes inflamed, it causes a condition called sciatica. Since sciatica has many causes, there are different exercises that you can do to relieve the pain based on the cause.
Herniated Disc
A disc becomes herniated when it protrudes and compresses the nerves around it. The pain relief for a herniated disc encompasses moving the pain from the leg to the lower back. There are several exercises that can help with this. The most basic of these is a simple lift of your upper body. Lying on your stomach, push your upper body up off the ground and rest on your elbows. Hold for 5 seconds. For a more advanced version, press up on your hands and arch your back with your pelvis on the floor
Once you have moved the pain to the back, perform an upper-back extension for help. For this, start on your stomach. Hold your hands together behind your back and lift up your head and chest while looking at the floor. Hold for 5 seconds and release. Gently increase this duration as the pain decreases.
Spinal Stenosis
When the passageway of the nerve becomes restricted, it causes spinal stenosis. This pain is characterized by severe pain down the leg. Usually exercises that help this condition focus on strengthening and stretching the back. For example, back flexion begins with you lying on your back. Pull in your knees to your chest until you feel a stretch along your back. Hold this position for 30 seconds and release back to the neutral position.
To strengthen your back, lie on your back and tighten your lower stomach muscles, which will press your back into the floor. Hold this position for 5 to 10 seconds and release. Doing a full repetition of eight to 10 will help your back gain strength and relieve sciatica from spinal stenosis.
Degenerative Disc Disease
Degenerative disc disease can cause sciatica when it impinges on a nerve root in the back. The exercises that help this form of sciatica have to do with lumbar stabilizing. Always check with your doctor or chiropractor to make sure you are doing these exercises correctly, because they are not beneficial if not done right.
The hook-lying march requires you to lie on your back on the floor. Bend your knees and rest your arms at your sides. Tighten your stomach muscles and alternately raise your legs 3 to 4 inches off the floor in a marching motion. Continue this for 30 seconds, two or three times, resting for 30 seconds between repetitions. You can also add a variation to this by raising and lowering the opposite arm over your head.
