The sciatica nerve is one of the largest in the body, extending from the base of the spine, where it branches into two nerves that run down along each buttock and the back of the thighs. If this nerve is injured, inflamed or pinched by muscles or spinal conditions such as spinal stenosis, even sitting, walking or lying down is difficult. Pain from sciatica caused by spinal stenosis is usually felt while walking or standing, according to physical therapist Ron Miller of Spine Health. A number of exercises may help provide relief of pain and help restore mobility and function.
Pelvic Tilt with Knee-to-Chest Press
Carefully lie on your back on the floor. Bend the knees and press the lower spine toward the floor, which will lift the hip bones slightly upward. Holding this position and keeping the feet together, grasp the back of your legs with your hands and gently press your knees toward your chest. Depending on the severity of your sciatica pain, you may only be able to lift your knees to hip level, or you may stretch deeper toward your chest. Don't force your knees to your chest if you feel more than a slight pain. This stretch should provide relief and helps loosen tight muscles caused by spasms.
Pelvic Tilt with Forward Kneeling Pose
Get down onto the floor on your hands and knees. Keeping your back straight, pull in the lower abdomen and press the pelvis under and forward. Your back will slightly arch. Hold the position for a moment or two and then relax and press your buttocks closer to the heels while moving your hands slightly forward to increase the slow, gentle stretch. You should feel a warm and tingling sensation at the base of the spine. Hold the stretch for about 30 seconds and then very slowly raise yourself upward, using your hands to lift the upper torso. You can repeat this stretch as often as you wish for relief of tension and pain.
Traditional Pelvic Tilts
Sit on the floor on your buttocks, feet together and legs bent, suggests Spine Universe website. Lay down on your back and exhale. At the same time you exhale, tighten and pull in your lower abdominal muscles, as if you're trying to touch your belly button to the base of your spine. Your lower back should touch the floor as you perform this move. You may also perform the pelvic tilt with your knees in the bent position if that method is more comfortable for you. With the knees bent, press the lower back to the floor, feeling the stretch in the lower spine. If possible, gently lift the buttocks slightly off the floor, tilting the hip bones toward your chest, envisioning a scooping motion.
