Sciatica is a condition caused by problems with the sciatic nerve, which starts in the lower back and runs down the length of both legs. Sciatica can cause pain and discomfort in the lower back, buttocks, legs and feet. Certain exercises can help you manage this pain and relieve the discomfort associated with sciatica.
Torso Twist
The torso twist helps stretch the lower back and relieve pressure from sciatica. Sit in a hard-backed chair with your feet flat on the ground. Grab the seat of the chair between your legs with your left hand. Reach around and grab the back of the chair with your right hand. Slowly twist your upper body around to the right, using your arms and hands as leverage. Twist 90 degrees to the right while keeping your upper body straight and hold the position for 10 to 15 seconds. Return to the starting position, then repeat the exercise in the opposite direction.
Back Roll
Lie on your back with your legs off the floor and knees tucked up toward your upper body. Extend your arms at the sides and place your hands flat on the floor for leverage. Twist your lower body to the right so that your right knee moves toward the floor. Push your lower body as far to the floor as possible, then hold for 10 to 15 seconds. Return to the starting position, then repeat toward the left. Do three to four repetitions for each side.
Supta Padangusthasana Pose
The Supta Padangusthasana yoga pose helps to stretch out the lower back as well as the hamstrings, two of the major problem areas for sciatica. Lie on your back on the floor with a towel or resistance band in your hands. Loop the towel around the bottom of your left foot. Bend your left knee and pull on the towel to bring your knee toward your upper body as far as possible while keeping your upper body and other leg flat on the floor. Hold this position for five to 10 seconds, then extend your bent leg toward the ceiling. Extend your leg so it is perpendicular to the ground, and pull on the towel gently to create resistance. Hold this position for 10 to 15 seconds, then return to the starting position. Repeat for the other leg.
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