Sciatica is a condition that occurs when the sciatic nerve or other nerves in the lower back become inflamed or pinched. Symptoms of sciatica include pain, tingling, cramping or numbness that spreads from the lower back down the leg to the calf or foot. There are a variety of exercises and stretches help strengthen your core and back muscles, which can help relieve sciatic pain. Speak to your physician before starting any exercise program.
Pelvic Tilt
Stretch the lower back and strengthen abdominal muscles by doing pelvic tilts. Lie flat on your back, bend your knees and keep your feet flat on the floor. Tighten the muscles in your stomach and buttocks and raise your pelvis. Use your abdominal muscles, not your legs, while pressing your upper back into the floor. Hold for five seconds and relax. Exhale as you tighten, inhale as you relax. Repeat five to 15 times.
Prone Trunk Lifts
Strengthen core abdominal and back muscles by performing prone trunk lifts. Lie flat, face down, holding your arms close, alongside your body. Squeeze your buttocks tight and slowly raise your head and shoulders off the floor to the highest point you can without causing yourself discomfort or pain. Hold the position for five to 10 seconds, release and lie flat again. Repeat the exercise 10 times.
Prone Hip Extensions
Prone hip extensions help strengthen the lower back and can help ease sciatic pain. Lie on your stomach, arms at your side, legs straight behind you. Squeeze your buttocks tightly and raise your left leg four to eight inches off of the floor, do not bend your knee and hold it for five seconds. Release the muscle and lower your leg. Repeat the exercise on the right leg. Do two to three sets of 10.
Camel Stretch and Cat Stretch
Stretch your lower back muscles by performing cat and camel stretches. Do the cat stretch by getting on your hands and knees, keeping your hands under your shoulders and your knees under your hips. Drop your head as you arch your back; hold the position for 5 seconds. Repeat 10 times. Remain on your hands and knees to do the camel stretch. Raise your head up and lift your hips while allowing your stomach to drop, pressing your back toward the floor. Hold the pose for 5 seconds; repeat the stretch 10 times.
Half Sit-Up
Half sit-ups help strengthen the core muscles of your stomach and back. Lie flat on the floor, knees bent, keeping your arms at your side. Slowly raise your head and shoulders three to six inches off the floor while reaching your hands past your knees. Tighten your abdominal muscles and use them to pull your body toward your knees. Avoid using your head to push your body forward. Ease your body back to the floor and repeat the exercise 10 times. Exhale as you raise your body, and inhale as you relax and lower your body to the floor.
