Your sciatic nerve starts in your lower back and runs down the length of each leg. When this nerve is irritated, pinched or otherwise damaged, it can cause significant lower back and leg pain. Performing basic lower back stretches is one of the most effective ways to relieve sciatica, according to MayoClinic.com.
Pelvic Tilt
The pelvic tilt is an easy sciatica exercise because it can be done on the floor of your home, in bed before you go to sleep or when you wake up in the morning and feel pain. To do the pelvic tilt, lie on your back with your feet flat on the bed or floor. Relax your hands and arms behind your head. The key to this exercise is to lift your lower back off the bed or ground, while still keeping your bottom, shoulders and feet flat. Tilt your pelvis and lower back up as high as you can and hold for 10 to 15 seconds. Relax and return your lower back to the bed or ground. Repeat three to four times as part of your sciatica exercise routine.
Chair Stretch
If you're stuck in your office with sciatica and don't have the nerve to get on the floor in front of your co-workers, you can try the chair stretch. Sit straight up in your chair with your back straight and your feet flat on the floor to begin. Bend forward at the waist, keeping your feet on the floor and grab your ankles with your hands. Use your arm muscles to pull your lower back, stretching it out. Hold this stretch for 10 to 15 seconds, then release your hands and sit back up. Repeat three to four times or as necessary to help relieve your sciatica.
Knee Rolls
Another exercise you can do at home in your bed or on the floor, knee rolls help stretch out both sides of your lower back. Lie on your back the same as you would for the pelvic tilt, only this time lift your feet off the ground, bend your knees and bring them toward your chest. Spread your arms out to either side and place them on the bed or ground palms down for support. Put your knees together and slowly rotate your lower body to the right so your right knee makes contact with the bed or ground. Hold this position for 5 seconds, then roll back to the starting position. Roll to the left this time, touching your left knee to the bed or ground. Hold for 5 seconds. Repeat this pattern four to five times for each side.
