Sciatica affects the sciatic nerve found on the posterior side of the body. Sciatica is not a medical condition by itself but a symptom of another medical problem. A disc, for example, can press against the nerve, which in turn can cause pain and tingling sensations down the back of the leg. Corrective exercises are used to ease the pain. Consult with your doctor before starting an exercise program to deal with sciatica.
Back Extension
In the case of sciatica, back extension is performed from a standing position with your hands on your hips. Keeping your lower body still, bend backwards as far as you can and hold for 20 to 30 seconds. Slowly release and repeat for a set of repetitions. For a variation, you also can do this exercise while lying face down on the floor. Place your hands about shoulders-width apart and push your chest off the floor. Once your arms are fully extended, hold the position for 20 to 30 seconds and slowly release. This is similar to doing push-ups without your lower body.
Arm and Leg Raise
Alternating arm and leg raises are performed from a face down position on the floor. Extend your arms straight in front of your head and place your palms down. Steadily raise your right arm and left leg about 3 inches in the air. After holding for a full second, slowly lower your arm and leg and repeat with your other side. Alternate back and forth in a slow and controlled motion.
Bird Dog
The bird dog is similar to the arm and leg raise, but you do it on all fours. Place your knees under your hips and hands under your shoulders. Steadily raise your right arm and left leg in the air. Once you form a straight line from your hand to your heel, hold for a full second. Slowly lower your arm and leg, repeat on the other side and continue to alternate back and forth for a set of repetitions.
Piriformis Stretch
The piriformis is a muscle deep inside the buttocks. When it becomes tight, it can press against the sciatic nerve and cause pain. To stretch this muscle, lie flat on your back with your legs out straight. Slowly lift your right leg, bend your knee and place your left hand on your knee. Keeping your back down on the floor, pull your leg across your body and down toward the floor on your left side. Once you have gone as far as possible, hold for 20 to 30 seconds. Slowly release and switch sides.
