The sciatic nerve, which runs from the lower back down the buttocks and into the legs is the single largest nerve in the human body. If you suffer from sciatica pain, chances are your health care provider will recommend a progressive exercise program as part of your treatment. If you have a flare-up, you may be inclined to rest, but inactivity can make it worse, according to Medline Plus, an online resource of the National Institutes of Health.
Hamstring Stretches
It is important to have your doctor address the underlying cause of your sciatic pain, according to physical therapist Ron S. Miller. Doing exercises that help treat spinal stenosis could worsen the pain from a herniated disc and vice versa. However, hamstring stretches are usually a safe bet no matter the diagnosis. Your hamstrings are the muscles located in the back of your thigh and, if they are too tight, can aggravate or even cause some of the conditions that lead to sciatic nerve pain. To stretch the hamstrings, lie on your back with your legs bent. Lift one thigh behind the knee. Carefully and slowly straighten your knee until you feel the stretch in the back of the thigh. Hold for 20 seconds and then relax. Repeat five times for each leg.
Partial Sit-ups
Repetition is important to increase flexibility, build endurance and strengthen the muscles that support the spine, according to the University of Maryland Medical Center. One exercise that helps strengthen muscles is the partial sit-up, or crunch. Begin by lying with your lower back flat on the floor with your knees bent and your arms across your chest. Slowly raise your shoulders three to six inches off the floor while exhaling on the way up and inhaling on the way down. Repeat eight to 10 times.
Wall Squats
Most orthopedic surgeons and physical therapists will recommend that you exercise one to three times a day for 10 to 30 minutes during your early recovery, according to the American Academy of Orthopaedic Surgeons. One of the most recommended exercises for lower back and sciatic pain is the wall squat. Begin by standing with your back against a wall. Walk your feet out 12 inches in front of your body. While keeping your abdominal muscles tight, slowly bend both knees to 45 degrees. Hold for five seconds and then slowly return to a standing position. Do 10 repetitions.
Pelvic Tilt
The pelvic tilt helps relieve tight or fatigued muscles in your lower back, according to the University of Maryland Medical Center. Begin by lying on your back with your knees bent and feet flat on the floor. Tighten your abdomen and buttocks until they tip up slightly. Press your lower back to the floor and hold for one second while breathing evenly. Relax. Do 10 repetitions.
