If you experience pain associated with sciatica -- a condition marked by pinching or irritation of the sciatic nerve -- you may be looking for relief that doesn't involve popping pills or intense physical therapy. According to MayoClinic.com, performing simple lower back stretches can help relieve the pain and discomfort associated with sciatica. Best of all, they can be done from the comfort of your own home when you have a few minutes to spare.
Partial Curl Stretch
To do the partial curl stretch, start by lying on your back on the floor. Bend your legs and place your feet flat on the floor. Hold your arms out to your sides and lift your upper back off the floor. Curl your back up toward your knees. Lift your back about 6 inches off the floor. Keep curling your back until you feel a stretch in your lower back. Hold this position for 10 to 15 seconds, then relax and lie back down on the floor.
Lying Rotational Stretch
The lying rotational stretch begins at the same starting position as the partial curl stretch. Instead of curling your back, rotate your hips to the right and push your knees toward the floor until the outside of your right knee touches the floor. You may want to extend your hands out to your sides for balance and leverage. Hold this position for 10 to 15 seconds, then rotate your hips all the way to the left so the outside of your left knee is touching the floor. Hold for another 10 to 15 seconds, then repeat for both sides as needed.
Bridge Stretch
The bridge stretch targets the lower back to help provide sciatica pain relief. Start by lying on your back on the floor with your feet flat on the floor, the same as you would for sit-ups -- and the same as the previous two stretches. Place your hands face down on the floor at your sides. Use your lower back muscles to lift your lower back off the floor. Keep your upper back in contact with the floor. Lift your lower back until you feel a stretch, then hold for 10 to 15 seconds. Return your back to the floor and relax. Repeat two or three times as part of your sciatica pain exercises.
Seated Rotational Stretch
If you're stuck at work and experiencing sciatica pain, the seated rotational stretch is an easy one you can do from the comfort of your desk chair. Place your feet flat on the floor and sit up straight in your chair. Grab the handles of your chair with each hand. If your chair doesn't have handles, place your hands on the base of the chair. Slowly rotate your upper body as far to the right as you can until you feel a stretch in your lower back. Hold this position for 10 to 15 seconds, then return to the starting position and rest. Rotate your body all the way to the left and hold again, then rest. Repeat as needed to help relieve pain from your sciatic nerve.
