Sciatica is caused by damage to the sciatic nerve, causing lower back pain that can travel down the leg and reduce your mobility, says the NHS Choices website for the United Kingdom's National Health Service. Exercise is an important part of treatment for this condition, and the McKenzie method is one such program that can be used to reduce the symptoms of sciatica.
About the McKenzie Method
According to The McKenzie Institute International, this approach means exercises are tailored to your particular needs and symptoms, and it promotes self-treatment. A trained McKenzie therapist asks you to perform common daily activities, such as sitting, standing and walking, to ascertain which ones cause pain. Based on the results, exercises will be assigned to ease the pain, centralize it in your back and prevent it from shooting down your legs. This is because back pain is usually easier to manage and cope with than leg pain, according to the Spine-Health website.
Press Up
Lie on your stomach on the floor, then slowly raise your torso off the floor so you are resting on your forearms, says Spine-Health. Your hips and legs should remain in contact with the floor. This position may be intense enough for you, but if you can, slowly lift your torso higher until you are resting on your hands. Again, in this position, your hips and legs should stay on the floor.
Knee Press
Lie on your back with your knees bent and your feet flat on the floor, says Spine-Health. Place your hands on your shins and gently draw your knees as far in towards your chest as you can. You should feel a stretch in your buttocks and lower back.
Standing or Seated Stretch
Sit in a chair with your feet flat on the floor and your legs separated, says Spine-Health. Bend forward from the hips so that your torso moves between your legs. Reach your hands as far back under the seat as you can. If you are quite flexible, you can perform this exercise standing up and bending over to touch your toes.
