Sciatica is a spinal condition that can cause discomfort in your lower back, buttocks and legs. Accidents, jarring movements or aging can cause a shift in the disks that cushion the spine. Sciatica can develop when the sciatic nerve is compressed, often as a result of a herniated disk, states MayoClinic.com. Strengthening and stretching exercises can develop the muscles in the legs and core to improve posture and flexibility. Perform exercises for sciatica to ease pain and aid in recovery. Get the green light from your doctor prior to exercising to treat sciatica.
Leg Raises
Leg raises can strengthen the muscles in the legs and lower abs. Lie on your back with your legs completely straight. Place your hands underneath your tailbone to support your lower back. Slowly lift your feet six inches off of the floor. Hold this position for five seconds. Lower your feet toward the ground, but don't let your feet touch the floor. Repeat the movement for four sets of 10 repetitions.
Piriformis Stretch
Stretching the piriformis muscle can east tension in the butt and thighs. Begin on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left knee. Place your hands behind your left thigh and pull it toward your chest. Take a deep breath in through your nose and out through your mouth. Try to deepen the stretch. Hold this position for 10 seconds. Repeat the stretch on the opposite leg.
Bridges
Bridge exercises stimulate the muscles in your core, thighs and butt. Lie on your back with your feet on the floor and knees bent. Place your hands by your hips with your palms facing down. Slowly lift your hips up toward the ceiling, while keeping your weight focused in your heels. Squeeze your abs, thighs and butt muscles. Hold this position for five seconds. Slowly lower your hips toward the ground. Don't allow your butt to touch the ground, as the slight lift will keep your muscles engaged. Repeat the exercises for four sets of 10 repetitions.
References
- MayoClinic.com: Sciatica
- MedlinePlus: Sciatica
- American Academy of Orthopedic Surgeons
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
