The long sciatic nerve starts in the lower back and runs down to the back of the leg. When an injury causes pressure or compression anywhere along the sciatic nerve, symptoms such as pain, a burning sensation and numbness can arise. This is called sciatica. To help relieve the symptoms, exercises can be done at home.
Function
When muscles in the lower back and the back of the lower legs are tight, sciatica symptoms can be exacerbated. The goal with sciatica exercises is to strengthen and stretch the abs and back, according to the Diet Channel website. By strengthening these areas, you will help give your spine more support.
Types
Curl downs, back extensions, bird dogs and back bends are exercises for sciatica. Each one should be executed in a slow and controlled fashion, and proper form is of utmost importance. Curl downs predominately strengthen the abs and they are performed from a seated position with your knees bent, feet flat on the floor and arms crossed over your chest. Slowly lower your torso down toward the floor until you feel a strong contraction in your abs. Hold for second, rise back up and repeat 10 to 12 times.
Back extensions strengthen the lower back muscles and are performed from a face-down position. Place a pillow under your hips, and clasp your hands behind your back. Steadily rise up in the air by contracting your lower back muscles. Hold for a second, lower yourself back down and repeat 10 to 12 times.
Bird dogs strengthen the abs and lower back at the same time and they are performed from an all-fours position. Place your hands right under your shoulders and knees right under your hips before starting. Steadily raise your right arm out in front of your body and left leg behind your body. Once you form a straight line, hold for a second and slowly lower your arm and leg. Repeat with your other side and continue for 10 to 12 repetitions.
Back bends stretch the lower back and abs from a standing position. Place your hands on your hips, keep your legs straight and gently bend backward at the hips. Only go as far as comfortable and hold for 20 to 30 seconds.
Yoga
Warrior 1 is a yoga pose that helps alleviate sciatica, according to the Yoga Journal website. To do this pose, take a step forward with your right foot, bend your knee 90 degrees and point both toes forward. Keeping your back leg straight, extend your arms above your head and move your hands together. Arch your back slightly and hold for 20 to 30 seconds.
Time Frame
The goal with sciatica exercises is to make steady progress. If you do not work out often enough or perform the right amount of work, you will compromise your results. Three or four sets of each exercise, performed daily, is sufficient.
Warning
Before you start stretching and strengthening exercises, talk with your doctor. This is especially necessary if you have not worked out in long time.
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