The sciatic nerve runs down the back of the thigh. When a person suffers from sciatica, he may experience pain, tingling or weakness in his lower back, buttocks and down the leg along the sciatic nerve. Although lying down to rest for a day or two after a sciatic flare up may help at first, it is counterproductive not to exercise following a short rest period. Hamstring stretches and yoga poses are one part of an exercise program to reduce sciatic pain.
Bound Angle Pose
Bound angle pose or Baddha Konasana is a yoga posture that's therapeutic application is sciatica. Bound angle pose stretches the thighs and groin as well. To do bound angle pose, sit on the floor with your spine straight. Look straight ahead. Place your feet on the floor a few inches from your groin and press the soles of your feet together. The knees bend. Open your knees toward the floor to externally rotate your hips. Hold onto your toes and use your arms to keep your spine straight. You should be able to feel both of your "sitting bones" touching the floor during this stretch.
Lotus Pose
Lotus pose or Padmasana is another yoga posture that benefits sciatica. Lotus pose stretches the ankles and knees. The lotus pose may be done with either leg on top. You may find that it is less comfortable to do lotus with the affected leg on top, but you should try to do so sometimes if you can to stretch the side that is causing you pain. Sit on the floor with your legs straight to begin lotus pose. Bend your right knee and place the little toe side of your right foot in the crease where your left leg and hip meet. Keep your right knee on the floor. Then, bend your left leg and cross it on top of the right leg to place the outside of your left foot into the crease of your right leg. Both knees press into the floor. You can place your hands palms down on your thighs or palms up in a mudra if you prefer. Make sure you sit up straight and look forward.
Standing Hamstring Stretch
The standing hamstring stretch targets the muscle group on the back of your thighs called the hamstrings. This hamstring stretch lets you target one leg at a time so you can isolate the affected side. It doesn't hurt to stretch both sides though to maintain hamstring flexibility. To do this stretch, stand up tall and step your right foot forward about 12 inches. Straighten your right leg and pull your toes toward the ceiling. Bend your left knee and incline forward slightly from the hips. Place your hands on top of your right thigh for balance. Bend your knee further or lean forward more to increase the stretch. You can also adjust how far forward you step. Repeat on the other side.
