Your sciatic nerve is the single longest nerve path in your body, running from your lower back down through your buttocks and the back of your leg. When the sciatic nerve is compressed from sitting too long, pushed on from a herniated disk or otherwise injured, you can suffer from sciatic nerve pain, commonly called sciatica. The pain runs down the back of your leg and can range from a minor inconvenience to excruciatingly painful. Exercises can help relieve sciatic nerve pain.
Low-Impact Exercises
MayoClinic.com reports that low-impact exercise such as swimming, water aerobics, riding a stationary bike or walking can provide sciatic nerve pain relief. You may be tempted to limit your physical activity when you experience sciatica, and while rest, icing or hot compresses can ease your pain in the first couple of days, inactivity may actually make you feel worse in the long run. A low-impact aerobic workout stretches your muscles and releases endorphins that act as natural painkillers. Consult your doctor to determine what exercises are appropriate based on the reason for your sciatica and report any prolonged pain as well.
Lunges
Lunges stretch out your hamstrings, the muscles in the back of your thighs. The sciatic nerve runs right through the area where your hamstrings are located. According to Spine-Health, you might experience an increase in sciatica if your hamstrings are very tight and put pressure on your nerve. Loosening up the hamstrings might alleviate some of your pain.
Stand up straight with your feet together. Take a step with one foot so that the front foot is about a shoulder's width in front of the rest of your body. The American Council on Exercises emphasizes the importance of keeping your body stabilized without swaying to avoid injury. When you are in full lunge position, both of your knees should be bent--your front knee makes a 90-degree angle with the floor, with your foot flat on the floor. Your back knee should be almost touching the floor; your back toes remain on the floor with your heel to the sky. Your back leg will form an L-shape, with your back straight. Push back up with your front foot and return your body to the original position. Work your way up to 10 repetitions, keeping yourself steady at all times.
Bridges
Both Spine-Health and MayoClinic.com suggest core-strengthening exercises to provide sciatic nerve pain relief. The core muscles of the back and abdomen may remain tight and put pressure on the nerve or alternately are not strong enough to support the back. Back problems often contribute to sciatica.
The bridge is a core exercise that targets your back and abdominal muscles at the same time. Lie on your back on the floor with your feet flat on the floor and your knees bent. Place your arms at your sides. Tighten your abdominal and pelvic muscles and lift your hips off the floor. Your pelvis will be tilted and your lower back will press slightly into the floor. Hold for three seconds, then lower yourself back the the floor and relax. Bridges are a common component of physical therapy for back problems; your doctor or therapist will give you a number of repetitions to aim for during your workout.
All-Fours Core Strengthening
Another core-strengthening exercise that can reduce sciatic nerve pain is performed on all fours and is sometimes referred to as the quadruped stretch. This exercise targets your back muscles.
Get down on the floor on your hands and knees so that your hands are flat on the floor about a shoulder's width apart and your back is straight. Reach out in front of you with your left arm. At the same time, stretch your right leg out in back of you. Both limbs should be straight. To keep your body from moving and your back from arching, you'll need to tighten your stomach muscles. Hold the position for three seconds and return to the neutral position with your hands and knees on the floor. Repeat the exercises lifting your right arm and left leg at the same time. Challenge yourself by placing a book on your back--if the book falls off, you are moving your core too much and the exercise will not be as effective.
