Sciatica Leg Exercises

Sciatica is a condition characterized by pain that radiates along the path of the sciatic nerve, which originates in the back and runs down both legs. Various causes can trigger sciatica, including degenerative disk disease, spinal stenosis or trauma. Specific leg exercises, especially hamstring stretches, may help relieve sciatica. Consult with a doctor and a physical therapist to determine which exercises may help the most based on your individual circumstances.

Lying Hamstring Stretch

The hamstrings consist of the biceps femoris, semimembranosus and semitendinosus muscles on your back of the thighs. These muscles cross both the hip and knee joints, facilitating hip extension and knee flexion ranges of motion. Tight hamstrings can increase or even cause the pain associated with sciatica, according to Ron Miller, a physical therapist and contributor to Spine-Health.com. To stretch the hamstrings, lie on your back with your legs extended and heels on the floor. Lift your left leg above your waist, allowing your knee to flex slightly. Support the back of your knee with both hands to keep your leg in place and slowly extend your knee to lengthen and stretch your hamstrings. Hold for 10 seconds, then repeat the exercise with your right leg.

Downward-Facing Dog

The classic yoga pose called "downward-facing dog" is another exercise that stretches the hamstrings and thus may help alleviate sciatica. Start on your hands and knees, with your knees directly below your hips and arms extended in front of your head at shoulder width. Lift your hips and knees and walk your feet backward until they are about 4 feet away from your hands. Move your head downward, between your arms, and extend your knees, creating an inverted letter "V" shape with your legs and upper body. Press your heels closer to the floor and drop your head slightly farther with each exhale. Stay in the pose for 30 to 60 seconds. Do not perform downward-facing dog if you have varicose veins.

Straight-Leg Deadlifts

Straight-leg deadlifts stretch and strengthen the hamstrings through hip extension and flexion ranges of motion with the knees fixed in an extended position. Stand upright with your feet about 6 inches apart and toes pointed forward. Hold a barbell in front of your thighs with your palms facing your body. With your knees flexed slightly, slowly bend forward at the waist to lower the bar toward your feet. Stop after the bar crosses your knees, then stand back up and repeat. Perform six to 15 repetitions, depending on how much weight you use. You can use dumbbells instead of a barbell if desired.