Back Stretches For Sciatica

The sciatic nerve is a large nerve that runs from your lower back at the sacrum, through the deep layers of your buttocks and down to each leg. Sciatica is the inflammation or constant irritation of the sciatic nerve, which causes pain in the lower back, hips or down the legs, according to Mayoclinic.com. Specific stretching and strengthening exercises can reduce the sciatic pain by increasing the opening of the nerve passageway, improving hip and back mobility or decreasing the compression in the lower spine.

Hip Rotation Stretch

This exercise loosens the muscles in your deep pelvic floor and buttocks. Lie on the ground on your back with your arms out to your sides. Place your feet on a wall about hip-width apart. Cross your right foot over your left thigh without moving your pelvis too much. Push your right knee toward the wall by using your right hip muscles. You should feel a stretch in your right hip. Hold the stretch for five to six deep breaths. Switch legs and repeat the same movement on the left hip. Anthony Carey, owner of Function First in San Diego, recommends you do an extra set on the side that is tighter than the other side.

Child's Pose

Physical therapist Ron Miller of Spine-Health.com recommends this exercise to increase the opening of your lower spine and decrease muscle tightness in your lower spine. Kneel on the ground with your knees together. Bend your torso forward, and place your hands palms-down on the ground. Slide your hands forward above your head, and push your buttocks toward your heels until you feel a stretch in your arm and armpits. Hold the position for five to six deep breaths, and raise your torso up to starting position. Repeat the movement three to five times.

Supine Torso Twist

Lie on the floor on your right side. Bend your legs to 90 degrees, and put your arms in front of your chest with your palms together. Put a pillow or folded bath towel between your knees. Take a deep breath, and exhale, lifting your left arm over your body and rotating your torso to your left. Squeeze the pillow together as you turn. Reach your left arm to the floor and turn your head to follow your hand. When you have reached your maximum range of motion, hold the stretch for three deep breaths. Return to starting position and repeat the movement four more times.