Sciatica is an extremely painful condition that is caused by a pinched sciatic nerve that runs from your lower back down your leg. It can be caused by several conditions including a spasm in your piriformis muscle in your buttocks, a herniated disc in your spine or a narrowing of the opening in your vertebrae. Check with your doctor before beginning any exercise program to help your sciatica.
Pelvic Tilt
The pelvic tilt exercise is designed to make your lower abdominal muscles stronger while stretching your lower back, according to Spine Universe. It is performed by lying down with your legs extended and both hands by your side. Tighten the muscles of your lower abdomen as if you were trying to push your navel down to the ground. As you tighten these muscles you will feel your hips tilt upwards. Hold this position for 10 seconds and then release. Repeat as directed by your doctor.
Alternate Limb Raises
Lie down on your stomach on a mat or the floor with both legs straight and your arms outstretched over your head and your palms facing each other. Tighten the muscles of your abdomen and lift your left arm and right leg off the ground at the same time. Hold this position for several seconds and then lower your two elevated limbs while lifting the opposite arm and leg. Hold this position for several seconds and repeat. According to the American Council on Exercise, this exercise helps strengthen the muscles in your back and buttocks. Repeat as prescribed by your doctor.
The Cobra Pose
While this exercise may be familiar to people who practice yoga, according to the website Lower Back Pain Toolkit it can also help ease the discomfort associated with sciatica. Lie down on your stomach with your legs extended behind you and both hands on the floor at shoulder height. Push gently with your arms and lift your upper body off the floor. Hold this position for several seconds and repeat as directed by your doctor. Be sure to ease off if you feel additional pain in your legs.
Standing Back Extension
Like the Cobra pose, this exercise is designed to help stretch your back in an effort to ease the pain associated with sciatica. Stand with your legs about shoulder-width apart and both hands on your hips. Arch your back slowly until you feel a pull in your abdomen and hold this stretch for several seconds. Be sure that you don't feel any additional pain in your legs, and ease off if your sciatica pain gets worse. Repeat.
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