Sciatica is a painful condition caused by pressure on the sciatic nerve that runs through your buttocks and down your legs. It is most often characterized by leg pain that can be as mild as a cramp or shooting pain that runs down your leg, making daily life excruciating. Doctors can treat this condition surgically or with medication, but they often prescribe stretching and strengthening exercises to help reduce the amount of pressure placed on the sciatic nerve, according to doctors at the Cleveland Clinic. If you're suffering from this condition you should see your doctor immediately to determine whether these exercises are right for you.
Lower Back Extension
The goal of this exercise is to help ease the pressure placed on your sciatic nerve by stretching the muscles surrounding your spinal column. Begin by lying down on your stomach with your upper body resting on your elbows and your pelvis on the floor. Press upwards gently using your forearms or hands until you feel a pull in your abdomen. Hold this position for about 30 seconds and then return to the starting position. Repeat for 10 repetitions.
Pelvic Tilt
Lie down on your back on a bed or the floor with both knees bent and your feet resting on the floor. Tighten your abdominal muscles to help press your lower back into the floor and tilt your pelvis slightly forward. Hold this position for several seconds and then relax and repeat. Doctors at the University of Maryland Medical Center suggest that as your abdomen and back get stronger you hold this position for five seconds. You can make this exercise more difficult by straightening your legs slightly to provide more resistance.
Lower Back Stretches
If your sciatica is a result of pressure in your lower back, this exercise can help relax some of that pressure. Begin by lying on your back with both knees bent and your feet flat on the floor. Keep your shoulders and upper back stationary and allow both knees to fall to one side at the same time. Hold this position for about 20 seconds and then return to the starting position. Repeat this exercise on the other side. Repeat as directed by your doctor. A second lower back stretch can be performed by lying down on your back with both knees straight. Lift one leg and bend the knee until you can grab your shin with both hands. Pull your knee gently toward your body until you feel a slight pull deep in your buttocks. Hold this position for several seconds and then repeat using the other leg.
