Sciatica occurs when something irritates the sciatic nerve running along the back of your leg. Sciatica may cause shooting pains in your buttock and down your leg, or numbness, weakness, burning or tingling in the affected area. Causes of sciatica include anything that places pressure on your sciatic nerve, such as a slipped disc or a muscle or ligament strain, explains New York University's Langone Medical Center. Specific exercises may not only help relieve sciatica pain but also help prevent its recurrence. Consult your doctor if your symptoms do not improve or if they worsen.
Piriformis Stretching
The piriformis is a muscle located deep within the buttocks. It functions to move your leg away from your body and to rotate your hip and thigh. In the case of sciatica known as piriformis syndrome, the piriformis irritates the sciatic nerve, causing deep pain in your gluteal muscles. Initial treatment of piriformis syndrome involves progressive stretching of these muscles, states SportsMedWeb of Rice University. Lie on your back with your legs extended. Pull your right leg in toward your chest and grasp your right knee with your left hand. Pull that knee up toward your left shoulder as you gently stretch your right ankle outward with your right hand. Hold the stretch for a few seconds, gradually working your way up to several minutes several times a day. Do the same stretch with your left leg.
Hamstring Stretching
Your hamstrings are muscles along the backs of your thighs. Tight hamstrings may stress the muscles along your lower back and contribute to sciatica, says physical therapist Ron Miller on the website Spine-Health. Exercises to stretch your hamstrings help improve the flexibility in your lower body and may ease sciatica pain. A simple hamstring stretch that can be done anywhere begins by standing with one foot extended in front of you. Plant your heel on the floor and point your toes upward. Bend the knee of your other leg as your hinge forward from your hips, keeping your back straight. Fold forward until you feel the stretch, and hold until your muscles relax, allowing you to deepen the stretch. Repeat on your other side.
Core Strengthening
A strong core provides back support that may help prevent sciatica from occurring or recurring. The muscles of your abdomen and low back work together to stabilize and balance your body, and strengthening them not only improves physical performance but also lessens your risk of straining your spine, according to Sports Fitness Advisor. Prone bridges, also called front planks, focus on the front and back muscles of your core. Position yourself, face down, on your toes and your elbows. Contract your abs and lift your body up, maintaining a straight line from head to heels. Hold for 60 seconds, then rest and repeat. Work your side abdominal muscles with lateral bridges, or side planks. Lie on your side and prop yourself up on your elbow, with one foot resting atop the other. Lift your hips to form a straight line along the entire side of your body. Hold for 60 seconds and then repeat on the other side.
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