Sciatica is a sometimes intolerable nerve pain that can make daily living activities difficult to perform. It may occur when the piriformis muscle in the buttocks tightens around the sciatic nerve -- the longest nerve in your body that reaches from your lower back down both legs -- causing pain in the lower back, legs or feet. Back problems, such as a herniated disc, may also lead to sciatica. Exercise and stretches can help ease the pain.
Butterfly Pose
Sit on your buttocks and bend your knees so the bottoms of your feet are touching each other in front of your pelvis. Your knees should be pointed toward the sides, heels toward your pelvis and toes pointed forward. Very slowly and gently press your knees toward the ground to feel a stretch. Hold for 10 to 15 seconds, then release. Repeat two to three times, and increase gradually to holding for 20 to 30 seconds and repeating five to six times.
Forward Bend
Stand with your feet flat on the floor and a little wider than shoulder-width apart. Slowly bend at your waist, keeping your back flat. Once you reach a good stretch, hang in that position for 10 to 15 seconds. Repeat two to four times.
Downward Dog Pose
Stand with your feet flat on the floor and approximately shoulder-width apart. Bend at your waist to place your hands flat on the floor about shoulder-width apart and approximately 3 to 4 feet in front of your feet. You should look like an upside-down V. Hold for 10 to 15 seconds, gradually increasing to 20 to 30 seconds. Repeat two to five times.
Reclined Big Toe Pose I
Lie flat on your back with your feet outstretched. Bend your right knee, bringing it into your chest. Using an exercise band, belt, towel or other device, grip the ends with both hands wrapping the center around the bottom of your right foot. Inhale as you raise your right leg into the air by straightening your knee, so your right leg is perpendicular to your body. Pull your toes toward you with your band or belt. Hold for 20 to 30 seconds, gradually increasing to one minute. Repeat with the left leg.
Intense Side Stretch
Stand with your feet a little more than 3 feet apart and your arms extended out the sides at shoulder height. Turn your left foot to the left and your right toes slightly in toward the left. Bend your left knee and lower your torso to the left until your left hand is on the floor beside your left foot. Extend your right arm so it is in line with your body but reaching over your head. Your right elbow should be next to your right ear. Hold for 20 to 30 seconds, and then repeat on the other side.
Always check with your doctor to determine the origin of your sciatic pain before performing these or other exercises, as they may increase problems if you have certain back injuries.
