Pilates Exercises For Sciatica

Sciatica refers to pain that radiates along the path of the sciatic nerve and its branches. The pain generally begins in your low back and runs through your buttock and down your leg. MayoClinic.com notes that sciatica rehabilitation exercises should help correct your posture, strengthen the muscles supporting your back and improve your flexibility. Pilates exercises for sciatica offer the perfect blend of strength and flexibility to help relieve your symptoms. Consult with your health care provider before beginning a new exercise program.

Pelvic Tilt

The pelvic tilt Pilates exercise increases mobility in your lower back while strengthening your core stability muscles. Lie face up with your knees bent, feet flat on the floor and arms relaxed at your sides. Contract your abdominal muscles to tilt your pelvis up and press your low back into the floor. Hold this position for 2 to 5 seconds, then relax. Repeat the exercise 5 to 10 times.

Single-Leg Lift

The single-leg lift is a Pilates exercise that gently strengthens your core muscles. Lie face up on the floor with your knees bent, feet flat on the floor and arms relaxed at your sides. Extend your left leg so that it lies flat against the floor. Keeping your leg straight, contract your abdominal muscles and lift your leg 12 to 18 inches off the floor. Pause, then slowly lower back to the floor. Complete 10 repetitions, then switch legs and repeat the exercise.

Hamstring Stretch

No matter the cause of your sciatica, the Pilates hamstring stretch will help alleviate your symptoms. This exercise not only lengthens your hamstrings, but also helps develop core strength and stability. Lie face up on the floor with your knees bent and feet flat. Place an exercise band or towel around the bottom of your left foot, then extend your left leg. Hold the ends of the band with your hands. Contract your abdominal muscles and slowly lift your leg toward the ceiling until your hip reaches a 90-degree angle. or as far as you comfortably can. Hold the stretch for 10 to 15 seconds while breathing deeply. Carefully lower your leg back to the floor and repeat the stretch with your right leg. Complete the exercise 3 to 5 times with each leg.

Breast Stroke Preparation

This Pilates exercise develops the postural muscles of your upper, middle and lower back while lengthening your chest muscles. Lie face down on the floor with your legs extended and arms tucked close to your sides. Position your neck long and straight and slightly tuck your chin. Stabilize your abdominal muscles, pull your shoulder blades together, contract the muscles of your lower back and lift your head and chest off the floor. Hold this position for a breath, then carefully lower back to the floor. Repeat the exercise 5 to 10 times.

Hip Roll

The hip roll is a Pilates exercise that mobilizes your lumbar spine, strengthens your trunk stabilizers and develops core strength. Lie face up with your knees bent, legs together and feet flat. Relax your arms at your sides. Stabilize your abdominal muscles, then slowly take your knees to the right while turning your head toward the left. Press your hands into the floor for stability as you roll your hips. Lower your knees as far as possible, hold the position for a breath, then return to the starting position. Repeat the knee drop to the left. Continue to alternate sides until you have completed 5 to 10 repetitions to each side.