If you experience a sharp pain or tingling sensation in one leg, especially when sitting, you are probably experiencing sciatic pain. A trapped or pinched sciatic nerve often causes shooting pains down the back of your leg. Sciatic pain can also cause numbness in your legs and hips. Serious sciatic pain warrants a trip to your doctor, but you can do a few moderate exercises at first to try and get rid of mild sciatic discomfort.
Core Strengthening
Working your abdominal muscles strengthens your core, which allows your stomach to provide assistance and protection to your back muscles. If you have a strong core, you are more likely to recover quickly from sciatic pain, according to Spine-Health. To work your abdominal muscles, perform curl-ups by lying flat on your back with your knees bent and your feet flat on the floor. Cross your arms across your chest and tilt your pelvis so that your lower back is flat against the floor. Slowly curl your head and chest off the floor. Hold the position for two seconds, then relax.
Hamstring Stretches
Flexible, strong hamstring muscles are very helpful in supporting a healthy lower back and preventing or relieving sciatica pain, according to Spine-Health. Tight hamstrings are often the cause of sciatic pain. Stretch your hamstrings to release a trapped sciatic nerve by lying flat on the floor on your back. Use your hands to support your right thigh and slowly raise your right foot toward the ceiling, keeping your leg straight. Flex your foot so the bottom of your foot faces the ceiling. Hold this position for 10 seconds at first, working to be able to hold the pose for 20 to 30 seconds, then repeat with your left leg.
Aerobic Exercise
Aerobic exercise is an important part of treating and relieving trapped sciatic nerve pain, according to Spine-Health. Walking is an especially excellent form of aerobic exercise when you are suffering from sciatic pain. It gives you all the benefits of aerobic exercise while not negatively affecting your already sore back. Aim to walk up to three miles per day at a brisk pace.
Water Therapy
Physical therapists often use water therapy to help patients with sciatica pain. Working out in the water takes pressure off your spine, allowing you to increase strength and flexibility without pain or discomfort. You may find that exercising in water allows you to reach a greater range of flexibility than exercising on dry land. If you are interested in water therapy, ask your doctor to recommend a physical therapist who can work with you.
