Of all the nerves, the largest one lies in the back of the body and is called the sciatic nerve. When this nerve becomes inflamed, it can cause a shooting pain from the back of the leg up through the lower back in a condition called sciatica. To get relief from this condition, there are several exercises that can be done. The idea is to work the lower back and ab muscles, which can support the hips and spine and lead to less pain.
Bridges
To do shoulder bridges, lie on your back with your arms at your sides, your knees bent and your heels up as close to your butt as possible. Lift your hips up in the air until your thighs are close to parallel to the floor. Lower your hips back down until they are just above the floor, then lift them back up. Do 10 to 12 reps and four to six sets.
Crunches
Abdominal crunches are a basic yet effective exercise for strengthening the core. Lie on your back with your knees bent, your feet flat on the floor and your hands on the sides of your head. Curl up by contracting your abs. Do not tuck your chin in as you crunch up. Hold for a second and squeeze, then lower yourself back down. Do 10 to 12 reps and four to six sets.
Back Bend
To do a standing back bend, place your hands on your hips with your feet about shoulder-width apart. Slowly arch your back and hold for five seconds. Release, take a few breaths and repeat 10 to 12 times.
Alternating Supermans
Lie on your stomach with your arms out straight in front of you and your legs straight behind you. Lift your left arm off the ground while simultaneously lifting your right leg off the ground. Hold for a second, lower them back down, then alternate your arm and leg. Go back and forth 10 to 12 times and do four to six sets.
Knee Raise
Lie flat on your back with your legs straight out in front of you. Grab your left leg and pull your knee in toward your chest. When you get close, pump your knee in three to four times, then release your leg. Switch sides and do 10 to 12 reps on each side.
Opposite Arm and Leg Lift
Come on to all fours on the ground with your legs directly under your hips and your arms right under your shoulders. Extend your right arm straight out in front of you and your left leg straight behind you. Hold for 4 to 6 seconds, release and do the same on the other side. Do 10 to 12 sets.
