What separates a simple exercise from a hard one is the way it is performed. When it comes to the large sciatic nerve that runs down the back of the leg, all of your exercises should be simple. This means you move in a slow and easy motion, and do not try to place too much stress on the nerve. Otherwise, you run the risk of aggravated it and exacerbating the pain. Before starting any exercise regime, consult your physician.
Back Extension
Back flexion occurs when you curl your spine downward and upward. Extension is the complete opposite. A simple sciatica exercise takes place from a standing position with your feet hip width apart. After placing your hands on your hips, keep your lower body still as you arch your back as far as possible. Do this very slowly and hold for a full second.
Move back to an upright position and repeat. This is called back extension. For a variation, perform this same exercise while lying on the floor. In this case, place a pillow under your pelvis, clasp your hands behind your lower back and move into extension.
Leg Raise
The leg raise strengthens the lower abdominal region, which provides spinal support. The sciatic nerve actually starts in the lower back at a bundle of nerves called the sacral plexus. To perform this exercise, lie flat on your back with your right leg straight, and your left knee bent and left foot flat on the floor. Keeping your arms at your sides, raise your right leg about 10 inches in the air, hold for a full second and slowly lower it down. After doing a set of reps, switch sides.
Marching
Marching strengthens the lower abs and loosens up the lower back area. While lying on your back, bend your knees and place your feet flat on the floor. Keeping your arms at your sides, alternate lifting your feet up and down in a marching pattern. Only lift them three or four inches from the floor when you first start doing this. As you do the exercise in future weeks, slowly increase the height of your marches.
Knee Pulls
Knee pulls involve flexion of the back and are performed from a face-up position on the floor. After bending your knees and placing your feet flat on the floor, lift your legs and grab the back of your knees with both hands. Gently pull your knees in toward your chest and hold for 30 to 45 seconds.
If you experience pain along the way, stop at that point and hold. In successive weeks, try to keep pulling your legs in closer as the pain subsides. For a variation, perform this exercise with one leg at a time.
Staff Pose
The staff pose is a simple yoga exercise that stretches the shoulders and chest and is also therapeutic for sciatica pain. While sitting on the floor, extend your legs in front of you and move them together. Sit up as straight as possible and place your hands on the floor by your sides. Your arms should be straight and your body should be at a 90-degree angle. Hold for 30 to 45 seconds and slowly release.
