The sciatic nerve is one of the largest nerves in the human body. It runs from the lower back all the way down to the mid-leg area. Sciatica is a condition in which the sciatic nerve gets pinched, causing pain, numbness and tingling sensations that radiate down its whole length. One way to treat this pain is by doing exercises that work the front and back of the core to offer the back more support.
Half Push-Up
Lie on your stomach on the ground with your hands directly under your shoulders. Lift your upper body off the ground until your arms are completely extended. Keep your lower back and legs relaxed and have your pelvis in contact with the ground the whole time. Hold for 1 second, lower yourself down and repeat 8 to 10 times. Do four to six sets.
Back Extensions
Lie on the floor on your stomach with a pillow placed at your pelvis. Place your arms behind your back with your hands clasped at the level of your lower back. Lift your upper body in the air as high as you comfortably can by contracting your lower back muscles. Hold for 5 to 10 seconds, lower yourself back down and do 8 to 10 reps total.
Crunches
Lie on your back with your knees bent and feet flat on the floor. Place your hands in a crisscross position over your chest and curl your upper body off the floor by engaging your abdominals. Hold for 2 to 4 seconds; then lower yourself back down. Do two sets of 8 to 10 crunches. If you experience any pain in your neck, place your hands behind it.
Leg Raises
Lie on your back with your left leg straight and your right leg bent with your foot flat on the floor. Lift your left leg up about 8 to 12 inches and hold for 8 to 10 seconds. Lower it back down and repeat 10 to 12 times. Switch sides and do two sets.
Downward-Facing Dog
A downward-facing dog is a yoga pose that can help treat sciatica pain. To do the downward dog, lie on your stomach on the floor with your hands directly under your shoulders. Push yourself up off the floor by extending your arms. Walk your hands back slightly and leverage your weight toward your heels while pushing your hips up in the air. Your body should be bent at about a 90-degree angle. Hold this position for 1 to 3 minutes; then rest.
Hamstring Stretch
Tight hamstrings can often cause sciatica pain to be worse. To stretch them, lie on your back with your left leg bent and your foot flat on the floor. Keep your right leg straight, lift it up and place your hands on the back of your hamstring. Pull it straight up in the air as far as you can and hold for 30 to 45 seconds. Switch sides and do four to six stretches total.
