If you suffer from sciatic pain, it may limit your mobility and ability or desire to exercise. The sciatic nerve runs from your lower back down into your buttocks and legs; irritation of this nerve can lead to radiating pain in your back and legs. Typically, rest as well as exercise and stretching are recommended to help alleviate sciatic nerve pain and to help strengthen your surrounding muscles. Talk to your doctor or a physical therapist about which exercises are appropriate for your condition.
Sciatic Nerve
The sciatic nerve is actually the largest and the longest nerve in your body. According to SpineUniverse.com, this nerve is approximately three-quarters of an inch in diameter. It originates in the sacral plexus, a group of nerves in your low back, leaving the sacrum through a passageway called the sciatic foramen. It runs from your sacrum through your buttocks and down the backs of your legs. The sciatic nerve is responsible for providing feeling and movement to your thighs, knees, calves, ankles, feet and toes.
Sciatica
Sciatica is not a disorder, but a symptom, notes MayoClinic.com. Sciatica is characterized by pain that runs along the path of the nerve as well as its branches; the pain can be localized or it can radiate the length of the nerve, all the way down into your foot. It is caused by irritation to the nerve itself. If you have a bulging, or herniated, disc in your lower spine it can compress the sciatic nerve. Muscles in your hip and thigh, such as the piriformis muscle, can become tight, pressing on the nerve. In addition to pain you may also experience muscle weakness and numbness.
Exercise
In order to find relief from some of your sciatic pain, exercise and stretching may be necessary. According to Spine-health.com, even though it may seem counter-intuitive to exercise a painful area, exercise is better than bed rest for relieving sciatic pain. Muscle tightness can actually compress the nerve, leading to pain. With stretching and exercise, you may help to loosen up your back, hip and leg muscles. Exercise provides strength and support to keep your spine aligned and prevent weak muscles, thereby reducing risk of injury. Movement will also increase the exchange of nutrients and fluids within your spinal discs, which cushion your vertebrae.
Core Muscles
Depending on the causes of your sciatica, your doctor or physical therapist will recommend a customized exercise program to better relieve your symptoms. However, most programs will feature core strengthening exercises, which target your abdominals, obliques and lower back. According to Spine-health.com, core exercises provide support for your spine. The stronger your abdominals and lower back, the less stress on your spine. In this way you can potentially relieve compression on your sciatic nerve. If your doctor recommends them, exercises such as yoga's boat and locust poses as well as Pilates' double-leg stretch and the swim can target core muscles.
Leg Stretches
The hamstring and piriformis muscles, which are located along the back of your thigh and deep in your hip, respectively, can tighten and irritate the sciatic nerve. If either of these areas is tight, your doctor may suggest stretches to lengthen and improve flexibility in these muscles. Standing-forward folds, seated-forward folds and the hurdler stretch can target your hamstring muscles. Lying on your back and pulling your knees into your chest, one at a time or simultaneously, can loosen your piriformis. Yoga's pigeon pose can also target the deep muscles of the hip. Ask your doctor about these exercises and if they may help relieve your sciatic pain.
