The sciatic nerve runs down the back of the leg from the hip. Sciatica -- inflammation and irritation of the sciatic nerve -- is characterized by pain, numbness or tingling in the affected leg. Sciatica has several causes, such as a herniated disc, a tight piriformis muscle and spinal stenosis -- narrowing of the spinal column. Stretches and exercises can relieve the symptoms, however, the best type of exercise depends on the underlying cause.
Herniated Disc Exercises
A herniated disc occurs when the cartilage between the vertebral bones bulges. According to the American Academy of Orthopaedic Surgeons, bending forward can aggravate the condition. Spine Health recommends exercises that extend the spine, such as standing back bends, the cobra and the sphinx pose. In Pilates, the swimmer and Superman poses also extend the spine and strengthen the muscles of the lower back.
Piriformis Exercises
The piriformis is a cone-shaped muscle in the buttock. The sciatic nerve exits the spinal column at the hip and runs beneath or through the piriformis, depending on individual anatomy. If the piriformis is tight, it irritates the sciatic nerve. Exercises that bring the affected knee up toward the shoulder and across the body release the piriformis. Effective yoga exercises include the pigeon pose and reclining spinal twists.
Spinal Stenosis Exercises
Exercises that flex the spine, create more space and relieve pressure on the spinal cord. The child's pose flexes the lower back, as does drawing both knees to the chest. Crunches strengthen the abdominal muscles that help support the torso.
Degenerative Disc Exercises
Degenerative disc disease, according to Spine Health, is a normal part of the aging process and results from normal wear and tear on the spinal discs. People with this condition benefit from exercises that strengthen the core muscles and those that flex and extend the spine. People with degenerative disc disease can do any of the exercises for herniated discs, piriformis syndrome or spinal stenosis that their individual health will allow.
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