Lower back injuries can be debilitating and painful. Disc herniations can result from sports injuries, automobile accidents, household falls or the aging process. When the pain from the lower back radiates down the leg, this is commonly referred to as sciatica. Those suffering from sciatica can do exercises that can strengthen and bring more mobility to the back.
Exercise Band Stretch
Take an exercise band and place the middle of it under your feet while grasping the ends in your hands. You should be holding the handles at waist level. Curl your hands up to shoulder level and then return your hands to the starting position. Do this 10 times, take a one-minute break and repeat the set. This exercise can help build strength in the muscles around your lower back, which can relieve stress and pressure that results in sciatica.
Therapy Ball Movements
Lie on the floor with your legs extended. Place an exercise ball between your legs and squeeze it firmly. Pick the ball up about two feet and then shift to the left as far as you can go without feeling any pain. Then bring the ball back to the center and then shift it all the way to the right. Return to the starting position. Do this 10 times, take a one-minute break and then repeat the set. This will help with mobility and strength in the lower back and that can help relieve sciatica.
Single-Leg Lift
Lie on the ground and place both arms at your sides. Bend your right knee so that it is at a 45-degree angle. Extend your left leg and then lift it 8 to 12 inches and hold it there for a count of three. Return your leg to the starting position. Do 10 lifts with your left leg and then change positions so your left leg is bent and your right leg is extended. Do 10 lifts with your right leg. Take a one-minute break and do another set with each leg. This will help the muscles surrounding the herniated discs and help relieve pressure causing sciatica.
