Sciatica is a form of leg and back pain that results from compression of the sciatic nerve, which extends from the spinal cord down the back of each leg. A pinched sciatic nerve can be caused by lumbar disc herniation, lumbar degenerative disc disease or a number of other problems, so it is important to see your doctor for a diagnosis. Your doctor may recommend surgery, medication or a physical therapy program including rehabilitation exercises.
Herniated Disc
If your sciatica is caused by a herniated disc, it means that a disc or disc material is protruding from the spine and compressing the sciatic nerve. In this case, recommended exercises include those that bring the back into extension, which creates space between the disc and the sciatic nerve.
An example of an exercise to bring the back into extension is a prone press up. Lie on your stomach and place your forearms on the mat with your elbows right beneath your shoulders. Hold in this position for five seconds for 10 repetitions. If this feels OK, work up to holding the extension for 30 seconds.
Spinal Stenosis
Sciatica caused by spinal stenosis often results in pain that radiates down the legs while walking, but disappears when the individual is sitting down. For this reason, exercises recommended for sciatica caused by spinal stenosis include those that put the body in flexion at the hips. A forward bend is a good example of an exercise to relieve the pain from this type of sciatica. Abdominal crunches are an effective rehabilitative exercise for spinal stenosis. Perform two or three sets of 10 repetitions.
Degenerative Disc Disease
Sciatica associated with degenerative disc disease usually results in low back pain with some leg pain. Dynamic lumbar stabilization exercises, which increase muscle tone and stability in the back, abs and hips, are most effective for treating this type of sciatica. An example of a dynamic lumbar stabilization exercise is the bridge. Lie on your back with your knees bent and your feet flat on the floor. Keep your knees and feet hip-distance apart. Press your feet into the floor and lift your pelvis up toward the ceiling. Hold for five to 10 seconds. Work up to 10 sets.
Isthmic Spondylolisthesis
Isthmic spondylolisthesis occurs when one vertebra slips forward onto another one. Although it usually happens at a young age, symptoms such as sciatica normally do not show up until adulthood. Your doctor may recommend a mix of rehabilitative exercises that include flexion exercises and dynamic lumbar stabilization exercises. Examples include forward fold, abdominal crunches and bridge. The intent is to train the lumbar spine to maintain stability when in a flexed position.
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