The sciatic nerve is the largest nerve in the body and runs down the back of the leg from the hip to the sole of the foot. When the nerve becomes inflamed or irritated, it causes a condition known as sciatica -- pain, tingling or numbness along the path of the nerve. According to Spine Health, several factors can contribute to sciatica, including a herniated lumbar disc, tight piriformis muscles and degenerative disc disease. Certain exercises can relieve the symptoms, but the underlying cause dictates which exercise is most effective.
The Piriformis Stretch
The piriformis is a cone-shaped muscle in the buttock. When the muscle becomes tight or inflamed, it can irritate the sciatic nerve and cause pain in the hip or the back of the thigh. The piriformis stretch releases the piriformis muscle and relieves pressure on the sciatic nerve. Lie on your back and hug the knee of the affected leg to your chest. You should feel a stretch in your buttock. Gently pull your knee across your body toward the opposite shoulder, or as close as possible. Keep your other leg straight and your lower back on the floor. You should feel a stretch on the outside of your thigh and buttock. Grab your foot with the opposite hand and slowly pull your foot toward your shoulder. Your shin should be across your chest and you should feel the stretch deep in the center of your buttock. Hold this stretch for up to 20 seconds, or as long as is comfortable, then release. Repeat on the other leg so that both legs are even.
Herniated Disc Back Extension
Vertebral discs cushion the spinal column. Factors such as age, overuse and muscle imbalances can cause the discs to bulge, or herniate, and aggravate the nerves that exit the spine. In the lower back, a bulging disk can lead to sciatica, according to the Mayo Clinic. Back extensions relieve the pressure of the bulging disk and strengthen the back muscles. Start by lying face down with your head resting on your hands. Engage your abs and push your upper body up so that you are resting on your elbows. Your hips and thighs should remain planted on the floor. Gently extend your left arm forward, and lift your right leg off the floor as high as is comfortable. Your hips and your other leg should remain planted on the floor. Hold the extension for up to 10 seconds, then release and switch to the opposite arm and leg. Lift both arms and legs for more intensity, leave both legs on the floor for less intensity. Repeat each side two times.
Degenerative Disc Core Exercise
Degenerative disc disease is a normal part of the aging process, according to Spine Health. As we age, the discs become brittle and less flexible, resulting in irritation and pain in the sciatic nerve. Exercises that strengthen the core muscles help support the spine and relieve the symptoms of sciatica. The herniated disc back extension will strengthen the lower back muscles and simple crunches will strengthen the abdominal muscles. Start on your back with your knees bent and the soles of your feet on the floor. Put your fingertips behind your ears so that your elbows extend sideways. Tuck your chin and use your abs to lift your torso until your shoulder blades leave the floor then lower back down. Your lower back should remain planted on the floor. Keep your gaze forward and your elbows out to the side. Do not clasp your hands behind your head or neck. Start with 10 crunches, or as many as is comfortable. Rest, then do a second set. As you become stronger, add two more crunches to each set, up to a total of 30 per set.
