Sciatica causes pain, numbness and tingling along the backs of the legs due to sciatica nerve damage, notes MedlinePlus. Sciatica is often the symptom of a greater medical problem, such as degenerative disc diseases or spinal injury, but physical therapy and exercise may be able to treat the side effects of the often annoying and painful condition. Talk with your physical therapist to see if simple exercises are the right treatment option for you.
Hamstring Stretch
Your hamstring, the muscle running along the back of your thigh, may be one of the muscles most affected by sciatica. The Spine-Health website notes that tight hamstring muscles can exacerbate sciatica symptoms. Stretching the hamstring muscles on a daily basis can help you see an improvement in your symptoms, so start the day by placing your right foot 2 or 3 feet in front of your left foot and dipping your left knee down toward the floor. Stop when you feel a pull in your thigh, and hold for 10 to 20 seconds, then repeat with your left leg in front.
Pelvic Tilt
"The New York Times" recommends engaging in lower back exercises to help relieve some of the pressure on the sciatic nerve along the lower back. A pelvic tilt can help you strengthen lower back muscles while helping to relieve some of the pressure you feel in your lower back. Lie on an exercise mat, with your knees bent and your palms flat on the mat beside you. Press your lower back into the floor so that your pelvis tilts upward and your abdominal muscles are engaged. Hold for five seconds and release. For added difficulty, extend your feet farther from your body for an even more effective exercise.
Low-Impact Exercise
MayoClinic.com recommends using low-impact exercise like biking, walking or swimming to help combat your sciatica symptoms. Exercise can help strengthen your muscles and subsequently your ability to deal with the often painful symptoms of sciatica. Instead of focusing on one specific exercise, concentrate on making sure you get plenty of exercise each day. You needn't get a gym pass; heading outside for a walk or taking your bike for a spin can help you effectively manage your symptoms so you have more pain-free days. Remember to always talk to your doctor before beginning an exercise program so you know whether or not you're healthy enough for certain activities.
