The sciatic nerve is the largest nerve in the body, running down the base of either side of the spine in two branches down the buttocks and back of the legs. Problems with the sciatic nerve can cause pain, tingling or numbness in the lower back, legs and feet. Sciatica leg pain associated with a herniated disc is commonly caused by material protruding backward and compressing the nerve roots, according to Spine Health. Exercises can help relieve pressure on the discs as well as strengthen the muscles around the spine to reduce pain in the lower body.
Extension Exercises
Low back extension exercises can help with sciatica pain in the legs. Beginners should lie face down on the floor, propping your upper body up with your elbows while your hips remain on the floor. This should be a slow movement, gradually holding the position for 5 seconds and working up to 30 seconds for 10 repetitions.
Pronated Extensions
Once you feel comfortable with the basic extension, work to stretch the back further by lying flat on the floor and pressing up with your hands. For best results, exercises should be done often, completing about 10 repetitions every two hours.
Upper Back
Once your pain has receded from the legs into the lower back, begin strengthening your upper back and abdominals to prevent future sciatica pain in the legs. Lying in the pronated position, raise one arm and the opposite leg 2 to 3 inches from the floor. Hold for 5 seconds and repeat on the opposite side. Try completing 8 to 10 repetitions and working up to holding each position for 20 seconds.
Curl-ups
Complete basic curl-ups or crunches to help strengthen the abdominals. Lie on your back with knees bent and arms across your chest. Slowly lift your shoulders off the floor, pause for two seconds and slowly return to starting position. Try to complete at least two sets of 10 repetitions.
Mini Trampoline Exercise
Individuals with herniated discs may benefit from marching in place on a mini trampoline for 5 minutes a day. According to Heal Your Bulging Disc, this exercise works to improve balance, which strengthens the tiny muscles surrounding your spine, reducing pressure from the discs and allowing them to heal more quickly. Additionally, bouncing on a large fitness ball can also help resolve your herniated discs.
