Sciatica is a painful condition that manifests itself in leg pain that can be extremely painful, according to doctors at the Cleveland Clinic. This pain can increase with activities like sneezing, sitting down or coughing, or can progress to lower muscle strength or numbness. Sciatica is caused by a pinched nerve that can be a result of a back problem like a herniated disk or a decrease in the size of the spinal canal that encases your spinal cord. The condition is often treated with physical therapy, stretching and strengthening exercises, but you should be sure you consult with a doctor before you start any of these exercises to be sure they won't aggravate your condition.
Pelvic Tilt
This exercise is recommended as a stretching exercise for sciatica by the website BigBackPain.com. It is performed by lying down on your back with your arms resting by the sides of your body and both knees bent enough to place the soles of both feet on the floor. Press the lower part of your back into the floor and hold for about five seconds. This exercise helps stretch your lower back as well as strengthen your abdominal muscles, according to the website. They recommend you perform between five and 15 repetitions of this exercise as directed by your doctor.
Upper Back Extension
Lie down on the floor on your stomach and both hands clasped behind your back. Lift your head and upper body off the floor while keeping your head straight and your eyes looking at the floor. Hold this position for about five seconds when you first start performing this exercise and slowly increase the time to 20 seconds. Experts at SpineHealth.com recommend you perform eight to 10 repetitions as directed by your doctor.
Single Leg Stretch
Begin this exercise by lying down on your back with both knees bent and your feet flat on the floor. Lift one leg and grab it with your hands behind your knee and use a slow and controlled motion to pull your leg toward your chest. You can keep the other leg bent or extended straight and resting on the floor, according to therapists at BigBackPain.com . Hold this position for about 30 seconds and release. Repeat for the number of repetitions recommended by your doctor.
