The sciatic nerve is the longest in your body, running from the lower spine through the buttocks on each side and down both legs. When the nerve gets pinched, it can cause sciatica, a burning pain that can be debilitating. Proper stretching and specific exercises can help keep the nerve free from impingement and prevent pain. The most beneficial exercises target the underlying cause of the nerve pain. Check with a doctor in order to get a correct diagnosis.
Hamstring Stretch
Tight hamstrings can increase stress on the lower back and may aggravate or even cause back pain or sciatica. Stretching the hamstrings can help prevent tightness that can put pressure on the sciatic nerve.
Physical therapist Ron S. Miller recommends a gentle hamstring stretch that can be done while lying down. Lying on your back with both legs on the floor, grasp one leg above the knee and slowly raise your leg, pointing the ball of your foot towards the ceiling until you feel a stretch in the back of your thigh. Try to hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds.
This is a gentle exercise that benefits most people but always check with a health care professional before beginning any exercise program.
Exercises for Herniated Disk-related Sciatic Pain
If the sciatic nerve is being compressed by a herniated disk, extension exercises may be helpful. These exercises help move the pain from your leg up into the lower back by relieving pressure on the nerve. Once the pain in centralized in the lower back, you can do additional advanced exercises to strengthen your lower back and abdominal muscles which can help prevent a recurrence of the nerve pain.
Effective exercises can include laying on your stomach with your upper torso supported on your elbows. From this position, raise your torso up higher and hold for 10 seconds. Relax and repeat 10 times, aiming to hold the press-up position for 20 to 30 seconds each time.
Degenerative Disk Disease Exercises
Degenerative disk disease can increase the risk of a tear that occurs in the outer portion of the disk, the small pads that cushion the spine. As you age, your disks become more prone to damage from normal twisting and turning. Degenerative disk disease can cause pressure on the sciatic nerve, causing pain.
Finding the most comfortable position for the lumbar spine and pelvis and training the body to automatically maintain this position is the first step in helping to alleviate pain from this disease. An exercise program that focuses on stabilizing the lower back region is most helpful, but should be administered by a trainer or physical therapist to gain the most benefit.
Other Exercises
Depending on the cause of the sciatic nerve pain, other exercises may be helpful. Consult a doctor or other health care professional if you think you may be having sciatic nerve pain.
